Unfortunately due to the way the XC season is finishing we’re going to be repeating a few sets in the next few weeks – however we will still be gradually bringing in some speed work where possible.
As a technical point we’re going to be working on a, literally, central point of running form, posture.
Strength and Conditioning
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
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
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
10 minutes warm-up
IF USING THE TRACK THEN:
10 x 400m effort (5km race pace or faster) with 400m recoveries
IF NOT USING THE TRACK THEN:
10 x 1.5 minutes effort (5km race pace or faster) with 2 minutes recovery (note this means you will have an extra 5 minutes to cool down or warm up)
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 weekend
Weekend Session
XC or a fast run on a muddy course
Manchester Harriers and Athletics Club 