This week we will be starting a bit more work at pace since spring is in the air and some of you will be tapering for National XC this weekend.
For our technical goal we will be aiming to keep a nice tall posture
Suggested Drills for the week
A-March
Ball Slam
Jump Lunge
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)
Tuesday Session
10 minute warm-up
4x 6 minutes @ 5km pace with 2 minute recoveries.
10 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
8 times 200m @ max pace at which you can hold good endurance form
5 mins cool down
Weekend Session
National Cross Country race or rolling hills
Manchester Harriers and Athletics Club 