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 mobility work.
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
Glute bridge progression – Both legs -> Single Leg -> Weighted
Suggested Drills (and technical work) for the week
Mobility Warm-up
B-march
B-skip
Srides
Tuesday Session
10 minutes warm-up
Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.
10 minutes cool-down
Thursday Session
20 mins easy warm up including (extra) drills
400 build to max followed by 400 steady – repeated for 12 minutes
3 minutes recovery
400 build to max followed by 400 steady – repeated for 12 minutes
3 minutes 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 