The fitness focus this week and until the new year will be working on getting ready for Cross Country at the weekend.
The technical focus will be working on a good reace warm up
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 for the week
Leg swings
Straight Leg Running
A-March to A-Skip progression
B-March to B-Skip progression
High Heels drill
Side stepping
Carioca
Strides whilst imaging a balloon attached to your head.
Tuesday Session
10 minutes warm-up
Repeat: 2 minutes @ 10km / XC race pace then 4 minutes ‘easy’
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FOUR OR FIVE TIMES: 400 @race pace followed by 400 easy, then regroup (if not doing XC then do 4 x 800 max pace)
5 mins cool down
Weekend Session
Minimum of 10 minutes warm up
Do an XC race or 10km trail run at a ‘hard’ effort.
Manchester Harriers and Athletics Club 