IMPORTANT: Please bring head torches as the temperature may make the track unusable for some of the sets.
This week our technical focus is on activating the glutes.
Our fitness focus is on a mini taper for Northern XC championships.
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, Cobra, 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
Glute Bridge into Straight Leg Run complex
Strides; imagining you have a balloon attached to your head drawing your torso up
Tuesday Session
10 minutes warm-up
Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes
10 minutes easy
15 minutes more chain running
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
* If you are not racing at the Northerns then do 6×400 by adding in an extra 400 during
Weekend Session
XC or a fast run on a muddy course
Manchester Harriers and Athletics Club 