The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).
The technical focus will be more XC focused.
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 (and technical work) for the week
Tight turn course
Straight Leg Run
B-march
B-skip
Srides focusing on arm drive
Tuesday Session
8 mins easy warm up
1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort
8 mins Cool Down
Thursday Session
20 mins easy warm up including (extra) drills
4 TIMES:
400 m @ marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 400m @ marathon pace
5 mins Cool Down
Weekend Session
Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km
Manchester Harriers and Athletics Club 