Seniors’ Endurance Training w/c 3rd August

We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:

  • Tuesday: 3 x 1 mile (or 3 x 8 mins) at 80% effort. 1 mile easy warm up, 1 mile warm down.
  • Thursday: 2 sets of 4 x 400m (100m easy jog between reps, 5 min jog after sets), then 3 x 150m (walk back) concentrating on style (looking good) rather than flat out speed.

What could be more relaxing?

Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.

Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.

Also each week or 10-day period should include

  • Include one longer run (8-10 miles) – varying paces and adding hills if that feels right.
  • Include a 3-5 mile tempo run on alternative weeks (85% of race pace) with a one mile warm up/down.

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.

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