We’re trying a variation of a workout called the Michigan – created in the 1970’s by a coach called Ron Warhurst for his University of Michigan cross country team.
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
Single leg squats on to a box (or chair)
Suggested Drills for the week
Straight legged running
Hopping
Strides while staying tall
Tuesday Session
10 minutes warm-up
8 minutes effort
4 minutes easy
8 minutes effort
4 minutes easy
4 minutes effort
4 minutes easy
4 minutes effort
4 minutes easy
10 minutes cool-down
Thursday Session
10 minutes warm-up (short!)
1600 build to max
2 minutes ‘float’ in the D
1600 effort
2 minutes ‘float’ in the D
800 effort
2 minutes ‘float’ in the D
800 effort
2 minutes ‘float’ in the D
400 effort
2 minutes ‘float’ in the D
400 effort
2 minutes ‘float’ in the D
Cool-Down
Weekend Session
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
At least 10 minutes cool down.