With cross-country season heading towards its finish we’re going to start introducing more content that reflects the spring and summer road and track season. This week is going to be anaerobic with some plyometrics thrown in for fun!
Strength and Conditioning/Drills
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
This week we’re mixing the drills and strength
We will be doing; Jump Squats, Jump Lunges, Lateral Hopping and Burpees.
Tuesday Session
Warm-Up – 10 minutes
One minute hard effort and two minutes recovery repeated 13 times
Cool down – 10 minutes
Thursday Session
Warm-Up
12 TIMES: 400 with a good length recovery – each effort should be max
Cool down
Weekend Session
Long* Run with a fast finish (somewhere between your 5k and 10km race pace for the last 25-30% of your run).
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
Manchester Harriers and Athletics Club 