This week we’re still focusing on XC fitness and skills; we have two sets that keep intensity relatively high with minimal rest
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
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
Mobility circuits including A and B skips
Tuesday Session
15 minute warm-up
8x 3 minutes @ 3km pace with 1 minute recoveries.
13 minute cool-down
Thursday Session
Warm-Up
FIVE TIMES: 800m faster than 5km pace, 200 easy, 200 max then recovery (easy or walking/stretching)
Cool down
Weekend Session
A long (relative to your normal weekly runs) run with strides (accelerate to 90% of your max speed and hold for 10-15 seconds) every 1km.
Manchester Harriers and Athletics Club 