As summer draws to a close we are heading towards XC season – particularly with the Nationals in less than a month.
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
Split squats or bulgarian squats are this weeks exercises.
Suggested Drills for the week
B-Progression (B-March, B-Skip, B-Run)
Straight legged running
Strides while focusing on 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
5 minutes easy
Warm-up drills
Pyramid – 400. 800, 1600, 800, 400 with 400 m easy between each. Efforts at 3km pace.
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Your longest session of the week and aim to do the last 3rd at as close to race pace for that distance as you can.
Manchester Harriers and Athletics Club 
How old are the seniors?
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Strictly speaking anyone over 20 (the group also incorporates veterans; 35 and over). However, if you are only just 20 we may get you to train with the oldest juniors depending on what your goals are.
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