This weeks fitness focus is on efforts slightly over threshold (maximum lactate steady state) – starting to get specific to the demands of cross country racing with efforts from 40 minutes to an hour.
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
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
Ground touches (while running)
Leg swings
Carioca (Grapevine)
Tuesday Session
10 minutes easy running to warm up
FIVE TIMES: 6 minutes running at 10km / cross-country race effort and 3 minutes easy running
5 minutes cool down
Thursday Session
10 minutes easy running
Drills
5 x 800 with reducing rest (starting at 120 seconds rest)
Cool down
Sunday Session
A long (relative to your normal weekly runs) run with strides (accelerate to 90% of your max speed and hold for 10-15 seconds) every 1km.
Manchester Harriers and Athletics Club 