The fitness focus will be tapering for the next XC of the season.
The technical focus will be practising all the drills with a view to having a good race warm-up routine.
Strength Exercises for the week
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 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 minute warm-up
4x 6 minutes @ 5km pace with 4 minute recoveries.
10 minute cool-down
Thursday Session
10 mins easy warm up including (extra) drills
Some 400s @ 10km race pace – lots of recovery
10 mins Cool Down
Weekend Session
Cross-country or 9km at race pace in a muddy field.
Manchester Harriers and Athletics Club 