Month: September 2020

Week five of our four month plan aimed at competition in 2021. Full details here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Tuesday 1 mile warm up, 4 mile Tempo (90% race effort) 1 mile warm down

Thursday

6 x 800m (2 min recovery)

Full recovery

3 x 150m style strides/sprints (walk back recovery)

Long run            YES

Nominal mileage            23

Week four of our four month plan aimed at competition in 2021. Full details here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Week 4 – Nominal mileage: 21

Tuesday 22nd Low intensity group run (6 – 8 miles)

Thursday 24th 20 x 200m (100m jog recovery) with 2 mile warm up, 2 mile warm down

Long run            10-12 miles

Week three of our four month plan aimed at competition in 2021. Full details here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Week 3

Tuesday 15th

1 mile warm up, 3 mile Tempo (90% race effort) 1 mile warm down

Thursday 17th

3 x 1600m (3 min recovery)

3 x 100m (style strides/sprints)

Long run            YES (10-12 mile)

Nominal mileage            22 miles / 35k

Most of us survived week one of our focussed training plan for the next four months, so it is on to week two. The plan is aimed at competition in 2021, the details are here.

Polite reminder to sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

This week:

Tuesday 8th Low intensity group run (6 – 8 miles)

Thursday 10th Track

• 2 x 6 x 400m (5 mins between sets, 1 min between reps)
• 5 min rest
• 3 x 150 walk back recovery

Sunday 13th Group hill session at Woodbank Park, Stockport. Medium length hill reps. Meet at Woodbank and Vernon park car park SK1 4AR
https://maps.app.goo.gl/7URtFhMGg9S1r521A 

Long run NO
Nominal mileage 20