Well done to those that braved the freezing gales at Arrowe Park XC on Sunday. As a reward, you get two more intensive training weeks before Christmas:
SUNDAY 8th Easy 2-3 mile run
MONDAY 9th 5 mile steady
TUESDAY 10th 4 x 800 (400 jog recovery) 1mile warm up 1mile warm down
WEDNESDAY 11th 5 mile steady
THURSDAY 12th Fartlek 2 x (2min, 3min, 4min) 1mile warm up, 1mile warm down. On track 2 x 200 fast (200m walk recovery)
FRIDAY 13th Rest day
SATURDAY 14th Race or sustained run
A few people have told me they’re doing races this coming weekend:
- For those that haven’t had enough of Cross Country, there is a chance to appreciate the natural undulating beauty of one of Manchester’s finest parks: Boggart Hole Clough during the GM XC on Saturday
- Stockport 10 Mile on Sunday.
- I hear there’s good odds on Glen for the 13.10 (miles) at Aintree on Sunday
