Tag: marathon

The fitness focus will be increasing VO2 Max and Threshold (Maximum Lactate Steady State) by doing intervals at VO2 Max

The technical focus will be more XC focused mobility work.

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

Glute bridge progression – Both legs -> Single Leg -> Weighted

Suggested Drills (and technical work) for the week

Mobility Warm-up including A and B skips

Strides

Tuesday Session

10 minutes warm-up

FIVE TIMES: 5 minutes of max effort (accelerate over the first few hundred meters to max effort and then hold it) then 3 minutes walking and increase to a jog once fully recovered

10 minutes cool-down

Thursday Session

20 mins easy warm up including (extra) drills

4 x 1200m max effort followed by approx 3 minutes recovery

3 minutes cool down

Weekend Session

Minimum of 10 minutes warm up

Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.

At least 10 minutes cool down.

The fitness focus will be increasing VO2 Max and Threshold (Maximum Lactate Steady State) by doing intervals at VO2 Max

The technical focus will be more XC focused mobility work.

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

Glute bridge progression – Both legs -> Single Leg -> Weighted

Suggested Drills (and technical work) for the week

Mobility Warm-up including A and B skips

Strides

Tuesday Session

10 minutes warm-up

FIVE TIMES: 5 minutes of max effort (accelerate over the first few hundred meters to max effort and then hold it) then 3 minutes walking and increase to a jog once fully recovered

10 minutes cool-down

Thursday Session

20 mins easy warm up including (extra) drills

4 x 1200m max effort followed by approx 3 minutes recovery

3 minutes cool down

Weekend Session

Minimum of 10 minutes warm up

Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.

At least 10 minutes cool down.

The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).

The technical focus will be more XC focused mobility work.

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

Glute bridge progression – Both legs -> Single Leg -> Weighted

Suggested Drills (and technical work) for the week

Mobility Warm-up

B-march

B-skip

Srides

Tuesday Session

10 minutes warm-up

Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.

10 minutes cool-down

Thursday Session

20 mins easy warm up including (extra) drills

400 build to max followed by 400 steady – repeated for 12 minutes

3 minutes recovery

400 build to max followed by 400 steady – repeated for 12 minutes

3 minutes cool down

Weekend Session

Minimum of 10 minutes warm up

Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.

At least 10 minutes cool down.