Manchester Harriers and Athletics Club
Established 1886. Track and Field. Road Running. Cross Country.
Week 1 of our Startrack Athletic Summer Sessions went very well with 50 youngsters attending and trying out lots of Run, Jump and Throws activities. Lots of Awards, certificates, medals and enthusiasm. Massive thank you to all our volunteer leaders and coaches for all their hard work. Roll on Week 2 next week.
Fixtures update for this month below.
No training on Thur due to track being used for Sale Sizzler
Tuesday 29th
Steady run.
Thursday 1st
No training session: 2nd Sale Sizzler 5K 7.30pm at the track
Saturday/Sunday Long 60+ minute easy run
Other 1 or 2 steady 30+ min runs
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.
Tuesday 22nd
30 minutes Fartlek. Variable length efforts, re-grouping after efforts. 5 min warm up and warm down
On track: 2 x 50mtrs fast with 5 min between runs
Thursday 24th
4 x 800m at 3k pace (approx. 8 mins) 3 min recovery between reps
(3.12min for 12.00min 3K / 3.45mins for 14.00 3K)
3 x 50m fast with full recovery
Saturday/Sunday Long 60+ minute easy run
Other 1 or 2 steady 30+ min runs
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.
No training at the track on Thursday
Tuesday 15th
3 x 8 minutes at approx. 5k pace (3 min recovery). 5 min warm up and down. If you taking the Sizzler race on Thur seriously, skip this.
Thursday 17th
No training at track due to Sale Sizzler Race #1 at 7.30om
If you’re not doing the Sizzler, the plan was two 200,400,600,400,200 pyramids with 2min recovery at 95% effort (not fun), so feel free to do that on your own!
Saturday/Sunday Long 60+ minute easy run
Other 1 or 2 steady 30+ min runs
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.
Tuesday 8th
20 min tempo (10k pace) with 10 min warm up and 10 min warm down (very easy pace)
Thursday 10th
3 x 2k at 5k pace (approx. 8mins). 3 mins recovery
3 x 50m strides (full recovery, 3 mins)
Saturday/Sunday Long 60+ minute easy run
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.
Fixtures update for June below. We’re the host club for the Youth Development League on Sat June 5th and a North of England Track and Field League on Sun July 5th, so will need plenty of help on these dates.
Tuesday 1st
30 minutes Fartlek. Variable length efforts, Re-grouping after efforts.
5 min warm up and warm down
Run hard on all short (<200m efforts)
On track 2 x 50mtrs fast with 5 min between runs
Thursday 3rd
2 x (5 x 400m) recovery 90 seconds between reps / 5 min (jog) between sets
Rep pace 90 secs (95% effort) i.e 1500m pace (hard and fast)
Plenty of warm up and warm down
Saturday/Sunday 10-12 mile
This schedule again focuses on 5k/10k conditioning. Details here.
This schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is. These runs are required for the develop of aerobic systems.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
If there are any opportunities to race (sizzlers etc), miss the preceding session.
Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.
Tuesday 25th
5 Mile tempo, 10min steady, 25 mins at 10K pace, 10 min steady.
Thursday 27th
3 x 2k with 5 min recovery.
3 x 50m strides, full recovery.
Saturday/Sunday Long 60+ min easy run
This schedule again focuses on 5k/10k conditioning. Details here.
This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.
It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.
The other week we held an evening where our junior athletes were invited to test themselves in a few events: 75m sprint, long jump and javelin. It was a fun, noisy event – thanks to all those who took part and all those who helped organise.
Here are the results. Who will improve next time?
| Athlete | 75 meter | Long Jump | Javelin |
| (number) | seconds | meters | meters |
| Alfie (161) | 14.00 | 2.46 | 4.00 |
| Amy (635) | 13.30 | 2.43 | 6.10 |
| Anna (628) | 17.80 | 1.79 | |
| Bonham (643) | 19.50 | 2.20 | 2.40 |
| Caitlin (170) | 18.90 | 1.60 | 4.20 |
| Catalina (629) | 15.90 | 1.77 | |
| Chloe (627) | 18.70 | 2.95 | 4.30 |
| Dylan (173) | 15.00 | 1.52 | 9.50 |
| Edward (175) | 16.40 | 2.49 | 5.50 |
| Ethan (178) | 13.60 | 1.68 | 7.60 |
| Freya (171) | 20.60 | 1.76 | 3.00 |
| Frida (181) | 16.20 | 1.73 | 3.40 |
| Gabby (164) | 13.60 | 2.05 | 5.60 |
| Gene (633) | 15.90 | 2.53 | 5.30 |
| Harry (631) | 13.50 | 2.96 | 9.70 |
| Helena (155/169) | 15.20 | 2.03 | 5.50 |
| Hollie (644) | 17.30 | 1.90 | 4.60 |
| Jada (638) | 12.20 | 2.60 | |
| Keeva (172) | 13.60 | 1.70 | 5.00 |
| Lacey (158) | 15.70 | 1.84 | 5.80 |
| Lausa (174) | 16.60 | 1.48 | |
| Lexi (634) | 12.30 | 3.18 | 9.90 |
| Malachi (176) | 13.10 | 2.00 | 8.10 |
| Marcus (640) | 14.30 | 2.02 | 8.60 |
| Matthew (160) | 14.70 | 2.80 | 6.90 |
| Mia (179) | 15.00 | 1.91 | |
| Micha (180) | 15.00 | 1.84 | |
| Motti (630) | 13.70 | 3.11 | 7.90 |
| Paige (167) | 17.50 | 1.45 | 3.90 |
| Rufus (162) | 13.60 | 2.70 | 11.30 |
| Selyane (642) | 13.20 | 2.40 | 6.60 |
| Sophia (163) | 14.40 | 2.62 | 6.30 |
| Sophie (165) | 14.70 | 1.48 | 4.50 |
| Sophie (177) | 17.70 | 2.32 | 5.00 |
| Stephanie (626) | 13.40 | 2.55 | 11.00 |
| Summer (168) | 12.00 | 2.38 | |
| Thomas (645) | 17.00 | 2.95 | 6.90 |
| Toby (?) | 21.80 | ||
| Tomek (632) | 13.40 | 3.00 | 11.10 |
| Zach (159) | 15.30 | 2.20 | 6.10 |
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