Seniors’ Endurance Training w/c 1st December

Yes, it is yet another recovery week. Aren’t we kind to you?

Note: the next cross country is on Sunday 8th (not a Saturday as usual)

SUNDAY 1st Long run
MONDAY 2nd 5 mile steady
TUESDAY 3rd 200/400/600/800/600/400/200 (200m jog rec) 1mile warm up 1mile warm down)
WEDNESDAY 4th 5 miles steady
THURSDAY 5th 3 miles easy Fartlek (strides) 1mile warm down 1mile warm up
FRIDAY 6th 3 mile steady
SATURDAY 7th Rest day


Seniors’ Endurance Training w/c 24th November

Nobody seemed to notice that I got my dates all wrong when I accidentally posted this week’s training last week. Rather than doing last week’s training (which was this week’s) again, I thought we should do last week’s planned training this week. So: not this week’s training which we did last week, but last week’s training which we’re going to do this week.

Confused? Good. You’ve hopefully forgotten that I made a mistake. Here’s the plan:

SUNDAY 24th Long run
MONDAY 25th 5 miles steady
TUESDAY 26th 2 X 6 laps (1.5M) tempo run (5 min recovery), 2 x 200m fast 1mile warm up 1mile warm down
WEDNESDAY 27th 5 miles steady
THURSDAY 28th Fartlek 3 miles, 100m to 500m bursts (1mile warm up, 1 mile warm down)
FRIDAY 29th Rest day
SATURDAY 30th Race or easy 5 miles

Seniors’ Endurance Training w/c 10th November

Kudos to all those that ran the Manchester League Cross Country on Saturday despite the disappointing lack of rain and above-zero temperatures. Your reward … is another intensive training week:

SUNDAY 10th 5 mile easy recovery
MONDAY 11th 5 mile steady
TUESDAY 12th 800/1200/1600/1200/800 (400m jog rec) 1mile warm up / 1mile warm down
WEDNESDAY 13th 5 miles steady
THURSDAY 14th Fartlek 4 miles (1mile warmup, 2 miles Fartlek, 1 mile warm down)
FRIDAY 15th Rest day
SATURDAY 16th Race or sustained run

Seniors’ Endurance Training w/c 3rd November

Note: No training at Wythenshawe on Tue – there’s a Bonfire Night event on in the park.

It’s a recovery week before we hit the next Manchester League Cross Country on Saturday.

SUNDAY 3 RD 6 mile run
MONDAY 4 TH 3 miles steady
TUESDAY 5TH No training at Wythenshawe, but you can try 3 x 600 easy reps with a 400m jog recovery on your own if you like!
WEDNESDAY 6TH 3 miles steady
THURSDAY 7TH Easy, relaxed 3 mile fartlek (1 mile w/u 1 mile strides, 1 mile w/d)
FRIDAY 8TH Rest day
SATURDAY 9TH Manchester League Cross Country