As summer draws to a close we are heading towards XC season – particularly with the Nationals in less than a month. This week’s foci are staying tall while running and doing efforts over threshold, recovering just under threshold and repeating.
IMPORTANT – we will be doing some of Tuesday’s session on grass – please bring appropriate footwear!
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
Single leg squats on to a box (or chair)
Suggested Drills for the week
Straight legged running
Hopping
Strides while staying tall
Tuesday Session
10 minutes warm-up
8 TIMES: 4 minutes build to maximum effort, 2 minutes super easy running as recovery – the aim should be to start each 4 minute effort at roughly 5km race pace and then aim to get faster and faster.
10 minutes cool-down
Thursday Session
5 minutes easy
Warm-up drills
Set One (on the track) – 200 easy into 200 max – no recovery – repeat for approx. 15 minutes
Followed by Set Two (on grass) – around a circle set out in cones the group will run at a steady pace in a line around the circle of cones, the first runner in the line will speed up and run around the circle until they catch up with the back of the group. Repeat…
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
At least 10 minutes cool down.
Manchester Harriers and Athletics Club 