This week our technical focus is on a nice short stride for running on muddy surfaces.
Our fitness focus is on tapering for Tatton Park XC.
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
Press up variations, chin ups (fingers curled towards you on the bar so that most work is done by the biceps), Turkish Get-Up – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise.
Suggested Drills for the week
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
10 mins easy warm up
8 x 400 @ 10km race pace – 400m recovery
10 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
XC or a muddy 10km in a field of your choice
Manchester Harriers and Athletics Club 