As summer draws to a close we are heading towards XC season – in fact, nationals are this week. This week’s foci are driving the ground backwards and staying near threshold.
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
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 minute warm-up
Marathon Pace – 5 minutes
Easy 3 minutes
Half Marathon Pace – 5 minutes
Easy 3 minutes
10km Race Pace – 5 minutes
Easy 3 minutes
5km Race Pace – 5 minutes
Easy 3 minutes
1 mile Race Pace – 5 minutes*
10 minute cool-down
* If your mile pace is sub-5 minutes then feel free to do 1 mile ‘best effort’ and have some extra rest 🙂
Thursday Session
5 minutes easy
Warm-up drills
SIX TIMES 1km @ 10km race pace (or faster) with 90 seconds rest
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.
At least 10 minutes cool down.
Manchester Harriers and Athletics Club 