The fitness focus will be increasing VO2 Max and Threshold (Maximum Lactate Steady State) by doing intervals at VO2 Max
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 including A and B skips
Strides
Tuesday Session
10 minutes warm-up
FIVE TIMES: 5 minutes of max effort (accelerate over the first few hundred meters to max effort and then hold it) then 3 minutes walking and increase to a jog once fully recovered
10 minutes cool-down
Thursday Session
20 mins easy warm up including (extra) drills
4 x 1200m max effort followed by approx 3 minutes recovery
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 