This week marks the end of the XC season for us with National XC Championships on Saturday. This week will be a little speedwork and tapering for Nationals.
As a technical point we’re going to be working on arm drive.
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
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
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 Nationals then do 6×400 by adding in an extra 400 during
Weekend Session
Minimum of 10 minutes warm up
XC or run 15km around some muddy fields and woodland.
Manchester Harriers and Athletics Club 