This week is going to be VO2 Max with some plyometrics thrown in for fun (unless you’re racing XC at the weekend in which case we dial it down a bit)!
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
5 times five minutes hard 3 minutes easy
Cool down – 10 minutes
Thursday Session
Warm-Up
6 TIMES: 800 with a good length recovery – each effort should be max (unless you’re doing XC in which case 400 hard into 400 easy followed by recovery)
Cool down
Weekend Session
Heaton Park XC or Long* Run with strides (30m acceleration, 30m at 90% of sprint pace, 30m deceleration) every one km.
*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 