Tag: fitness

The fitness focus will be tapering for the first XC of the season.

The technical focus will be practicing all the drills with a view to having a good race warm-up routine.

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

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

5 x 400 @ 10km race pace – lots of recovery (or 5×800 if not doing XC)

10 mins Cool Down

Weekend Session

Cross-country or 9km at race pace in a muddy field.