Cross Country is back

The first match is this Saturday 16th Oct at Wythenshawe Park. Entries are now closed, but you can still sign up for the rest of the season.

Entry list and details attached below. Please check you are entered.

  • Collect your number on match day from Debbie. Keep your number -it’s the same number for the whole season and there is a charge for replacements.
  • Club Vests must be worn
  • Spikes or good off-road shoes recommended!

Fixtures

  • Saturday 16 October 2021 – Wythenshawe Park
  • Saturday 13 November 2021 – Sherdley Park
  • Saturday 4 December 2021 – Kenworthy Woods
  • Saturday 15 January 2022 – Tatton Park
  • Saturday 19 February 2022 – Heaton Park

Start times


*No Under 11 race at Match One

  • Race 1 – 12 noon – *U11 Girls & Boys – 2,400 metres
  • Race 2 – 12:15 pm – U13 Girls & Boys – 3,500 metres
  • Race 3 – 12:30 pm – U15 Girls & Boys – 5,000 metres
  • Race 4 – 12:50 pm – U17 Girls & Boys – 6,500 metres
  • Race 5 – 1:30 pm – Senior, U20 & Vet Women – 8,000 metres
  • Race 6 – 2:30 pm – Senior, U20 & Vet Men – 9,600 metres

Entries

The Club has entered and paid for members who have said they want to compete. Entries for following matches will close at midnight on the Wednesday before each match – no on-the-day entries. Entries for Match Two onwards will open after Match One and will close on 10th November.

New for this season – chip timing.

Enquiries and/or to be entered contact Debbie Beresford at tinpet40@yahoo.co.uk or Ed Fazakerley at samfazakerley@btinternet.com

Seniors’ Endurance Training w/c 11th Oct

Tuesday 12th October Track and trail

1600m on Track, 1 ml easy on trail

1200m on Track, 1 ml easy on trail

800m on Track, 1ml easy on trail

200m on Track

All except the 200m at tempo pace

Thursday 14th October

Easy 30 mins Fartlek, gentle efforts

Saturday Manchester League CC

Sunday Long 60+ minute easy run 

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Seniors’ Endurance Training w/c 20th Sept

This week’s training:

Tuesday 6 x 4 min (2 min jog rec)

Thursday 12x 400m with 200m jog rec (90 secs)

Saturday 3 mile tempo run

Sunday Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This phase continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. In addition to this a park run tempo run on Saturday is assumed.

Milage can be assumed to 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. 

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d

It is assumed that on Thursday there will be an opportunity to use the track. Tuesday will allow more path and field terrain. These sessions can be transposed.

Pace indicators:

  • 10K 50mins 8min/mile
  • 55mins 8.50min/mile

This is a pace at which it is difficult to hold a conversation

  • 5k 20-22mins 6.30-7min/mile
  • 3k 12.00min 800m in 3.12mins
  • 14.00min 800m in 3.44min

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 13th Sept

Tuesday 14th

5 x 5 mins (3k effort) 1 min jog recovery 

Session run as an out and back aiming to arrive back at starting position to judge pace.

Thursday 16th

2 x 5 x 400m. 100m fast, 100m jog – 10 mins between sets

A sharpener!

Saturday 3 ml tempo run

Sunday Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This phase continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. In addition to this a park run tempo run on Saturday is assumed.

Milage can be assumed to 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. 

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d

It is assumed that on Thursday there will be an opportunity to use the track. Tuesday will allow more path and field terrain. These sessions can be transposed.

Pace indicators:

  • 10K 50mins 8min/mile
  • 55mins 8.50min/mile

This is a pace at which it is difficult to hold a conversation

  • 5k 20-22mins 6.30-7min/mile
  • 3k 12.00min 800m in 3.12mins
  • 14.00min 800m in 3.44min

Please book your sessions here: Tuesday Thursday

Social and Awards Evening 2021

Join us to celebrate another great year of track and field competition. We’ll also be presenting awards for the 2019/20 cross country season.

When: Friday 1st October, 7pm until late

Where: The Wythenshawe Sports Club, 78 Longley Lane, Northenden, M22 4JF

Tickets: £7 for adults and £5 for 16 and under (includes buffet)

Get your tickets in advance at training or online

Seniors’ Endurance Training w/c 6th Sept

Tuesday 7th

40 minutes variable effort Fartlek

Thursday 9th

5 x 800m (3 k effort), 2 min rec

3 x 50m fast, full recovery

Saturday 3ml tempo run

Sunday Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This phase continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. In addition to this a park run tempo run on Saturday is assumed.

Milage can be assumed to 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. 

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d

It is assumed that on Thursday there will be an opportunity to use the track. Tuesday will allow more path and field terrain. These sessions can be transposed.

Pace indicators:

  • 10K 50mins 8min/mile
  • 55mins 8.50min/mile

This is a pace at which it is difficult to hold a conversation

  • 5k 20-22mins 6.30-7min/mile
  • 3k 12.00min 800m in 3.12mins
  • 14.00min 800m in 3.44min

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 30th Aug

Tuesday 31st August

(3 min [3k effort] 1min [800m effort]) x 4 – one min walk recovery between sets.

Thursday 2nd  September

2 x 5 x 400m 200 jog rec, 5 min between sets

Saturday 3 ml tempo run

Sunday Long 60+ minute easy run 

Other 1 or 2 steady 30+ min runs

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This phase continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. In addition to this a park run tempo run on Saturday is assumed.

Milage can be assumed to 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. 

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d

It is assumed that on Thursday there will be an opportunity to use the track. Tuesday will allow more path and field terrain. These sessions can be transposed.

Pace indicators:

  • 10K 50mins 8min/mile
  • 55mins 8.50min/mile

This is a pace at which it is difficult to hold a conversation

  • 5k 20-22mins 6.30-7min/mile
  • 3k 12.00min 800m in 3.12mins
  • 14.00min 800m in 3.44min

Please book your sessions here: Tuesday Thursday