The fitness focus will be tapering for the Wythenshawe Park XC.
The technical focus will be practising all the drills with a view to having a good race warm-up routine.
Strength Exercises for the week
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Glute Bridge, Turkish Get-Up, Cobra
Suggested Drills for the week
Leg swings
Straight Leg Running
A-March to A-Skip progression
B-March to B-Skip progression
High Heels drill
Side stepping
Carioca
Strides whilst imaging a balloon attached to your head.
Tuesday Session
8 mins easy warm up
1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort
8 mins Cool Down
Thursday Session
10 mins easy warm up including (extra) drills
4 x 400 @ 10km 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 