Seniors’ Endurance Training w/c 15th December

Only nine running days until Christmas, so below is the training plan for another intensive week. Think of it as two roast potatoes per mile.

Also:

The event of the year: The Manchester Harriers Christmas Handicap Sun 22nd at 10am at Wythenshawe track. For those that have not done it, your performance over the last year is fed into the giant MANHAC computer and a start time is scientifically calculated. Faster people start later with the aim of all finishing at the same time. Seasoned members have of course been sandbagging during races all year to get a decent start time. Juniors 1 Mile, Seniors 3 Miles.

Presentation, Athletes of the year awards and mince pies after at Cheadle Social Club SK8 1BQ.

Let George, Debbie or Chris know if you’re running.

The club has a place for one member at the London Marathon. Let David Gregory david-gregory5@sky.com know before the handicap if you are interested. If you’ve entered and been rejected you’ll be top of the list.

SUNDAY 15th Long run
MONDAY 16th 5 miles steady
TUESDAY 17th 10 X 400m (200m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 18th 3 miles steady
THURSDAY 19th 3 miles tempo (race pace) 1mile w/u 1mile w/d
FRIDAY 20th rest day
SATURDAY 21st Race or sustained run

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