This week we will be doing some short(ish) reps in advance of the upcoming XC race at Sherdley Park.
For technique we will be working on engaging the glutes with a view to helping the knee flex before your foot touches the ground.
Suggested Drills for the week
Straight leg, ball of foot taps
Toe-taps
B-Progression
Strides; focusing on pulling the ground backwards
Tuesday Session
10 minute warm-up
4x 6 minutes @ 5km pace with 4 minute recoveries.
10 minute cool-down
Thursday Session
10 mins easy warm up including (extra) drills
6 x 400 @ 5km race pace – lots of recovery
10 mins Cool Down
Weekend Session
Cross-country or 9km at race pace in a muddy field.
Manchester Harriers and Athletics Club 