Category: News

This week our technical focus is on keeping the hips high and stable to avoid wasting energy lifting the torso up and down.

For our main sets we have some Christmas specials!

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

Ball Slam

Jump Lunge

Suggested Drills for the week

A-March

High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run

Strides – imagine a helium balloon attached to your head lifting your head and torso up (but keep your shoulders relaxed)

Tuesday Session

10 minutes warm-up

10 seconds max effort then 2 minutes recovery

20 seconds max effort then 2 minutes recovery

30 seconds max effort then 2 minutes recovery

40 seconds max effort then 2 minutes recovery

50 seconds max effort then 2 minutes recovery

60 seconds max effort then 2 minutes recovery

70 seconds max effort then 2 minutes recovery

80 seconds max effort then 2 minutes recovery

90 seconds max effort then 2 minutes recovery

100 seconds max effort then 2 minutes recovery

110 seconds max effort then 2 minutes recovery

120 seconds max effort then 2 minutes recovery

10 minutes cool-down

Thursday Session

20 mins easy warm up – include the suggested drills for the week

Pass the parcel! Full details will be explained on the night. If you want something equivalent then 10×400 with approx 2 mins rest between efforts.

5 mins cool down

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) on a course that has rolling hills.

This week we’re splitting the week between and endurance and working smoothly at pace.

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

We will be doing split squats and then jump split squats / lunges

Suggested Drills for the week

Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.

B-March

B-Skip

Mobility drills

Tuesday Session

Warm-Up

TWO TIMES: 20 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts

Cool down

Thursday Session

Warm-Up

1600 + standing rest

2x 800 + standing rest

4x 400 + standing rest

8x 200 + jog recovery

All reps to be done at max effort for that distance

Cool down

Weekend Session

Long* Run with a fast (10km race pace) finish

*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.

This week we’re back on our 200s with minimal rest session.

For our technical goal we will be aiming to use a nice, strong arm drive.

Suggested Drills for the week

A-Progression (A-March, A-Skip, A-Run)

A-Progression (A-March, A-Skip, A-Run) with focus on arm drive

Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.

Tuesday Session

10 minutes warm-up

4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.

* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.

REPEAT the above four times

10 mins Cool Down

For background see here.

Thursday Session

20 mins easy warm up – include the suggested drills for the week

The track will be set with cones a short distance (approx 15 seconds walk) from the 200m and start/finish points. Accelerate to a max effort between the 200m points on the track. When you get to either the 200m or start/finish point the slow down and stop, walk to the cone and back and then do the next 200m hard effort. If done correctly you should get about 30 seconds hard effort and 30 seconds walking.

You will do the above for 5 minutes, then take an extended break (2 minutes) then repeat…

5 mins cool down

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) but every 1km do a stride (accelerate to 90% of sprint speed, hold it for 10 breaths or approx 20 seconds, then decelerate).

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.

This week we’re splitting the week between and endurance and working smoothly at pace.

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

We will be doing split squats and then jump split squats / lunges

Suggested Drills for the week

Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.

B-March

B-Skip

Mobility drills

Tuesday Session

Warm-Up

TWO TIMES: 20 minutes at a pace at or slightly faster than 10km race pace take 5 minutes easy between the efforts

Cool down

Thursday Session

Warm-Up

1600 + standing rest

2x 800 + standing rest

4x 400 + standing rest

8x 200 + jog recovery

All reps to be done at max effort for that distance

Cool down

Weekend Session

Long* Run with a fast (10km race pace) finish

*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.