IMPORTANT:
Thursday’s training for the next 4 weeks (1st, 8th, 15th and 22nd of September) will be on William Scholes’ field. All other sessions will be as normal and we will return to meeting at the track on 29th September.
The location to meet is the car park ‘behind’ Gatley Hill House off Church Road (SK8 4HY) and the what3words link is https://w3w.co/punchy.runs.roof – I would recommend trail shoes or spikes unless the weather continues to be very dry.
The fitness focus will be on strength and neuromuscular efforts (very short efforts before either the lactic or aerobic energy systems kick in).
The technical foci will be; Grass Running, Uphill Technique and Downhill Technique.
Suggested Drills for the week
Squats
Squat Jumps
Side Lunges
Tuesday Session
10 Minutes Warm-Up
Group Catch-Ups; split into maximum of 3 groups, start by running easy together, one of the groups stops for 15 seconds then sprints to catch up, when they catch-up the next group repeats this. There is more detailed explanation here.
10 Minutes Cool Down
Thursday Session
5 minutes easy
Squats
Squat Jumps
Side Lunges
Up & Down – run hard up the hill, run easy at the top of the hill in a loop that takes the same amount of time as the uphill run and leaves you back at the top of the hill, then run down the hill.
5 minutes easy
Sunday Session
Minimum of 10 minutes warm up
Long run on a rolling course – go very hard on the start (first 15 seconds) of each climb.
At least 10 minutes cool down
Manchester Harriers and Athletics Club 