Author: chrissewart

All that Christmas eating should be a distant memory now, so we’ll all need to think of new excuses: Yes, it’s another intensive week. Tuesday looks like one of those “I’ll be glad when it’s over” sessions.

SUNDAY 19th Long run
MONDAY 20th 5 miles steady
TUESDAY 21th 10 X 400m (200m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 22nd 3 miles steady
THURSDAY 23rd 3 miles Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 24th rest day
SATURDAY 25th Race or sustained run

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.

Well done to all those who competed in the Cross Country on Sat – we had a good turn out. Your reward is another intensive training week:

SUNDAY 12th Easy 2 or 3 mile run
MONDAY 13th 5 mile steady
TUESDAY 14th 4 x 800 (400 jog recovery) 2 X 300m fast (300m walk rec) 1mile warm up 1mile warm down
WEDNESDAY 15th 5 mile steady
THURSDAY 16th Fartlek 2 x (2min, 3min, 4min) 1mile warm up, 1mile warm down (long efforts) On track 2 x 200 fast (200m walk recovery)
FRIDAY 17th Rest day
SATURDAY 18th Race or sustained run

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.

New year, new decade, new training plan. Malcolm has generously given us an easy week to prepare us for the cross country at Tatton Park on Saturday:

SUNDAY 5th Long run
MONDAY 6th 5 mile steady
TUESDAY 7th 200/400/600/800/600/400/200 (200m jog rec) 1mile warm up 1mile warm down
WEDNESDAY 8th 5 miles steady
THURSDAY 9th 3 miles easy Fartlek (strides) 1mile warn up 1mile warm down
FRIDAY 10th Rest day
SATURDAY 11th MANCHESTER LEAGUE TATTON PK

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.