Manchester Harriers and Athletics Club
Established 1886. Track and Field. Road Running. Cross Country.
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
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
Our training sessions at Wythenshawe and Sportcity are up and running – with restrictions: Members must contact their coach before attending.
For those wondering about various events, the latest update to the fixtures list is below.
Every adjective I can think of for 2020 is already a cliché, but it’s now September and – as promised – we’re back with a focussed training plan for the next four months. Aimed at competition in 2021, the details are here. TL;DR it gets harder from here.
This week:
Tuesday 1st September
5 mile short effort Fartlek (including 1 mile w/u, w/d)
Thursday 3rd
400/800/1200/1600/1200/800/400m
2 min (200m jog) recovery
Long run 10-12 mile
Nominal mileage 23
We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:
Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.
Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.
Also each week or 10-day period should include
The disruption of our Spring and Summer objectives presents a number of challenges. More here.
The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.
Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.
The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.
Not specified but as this is normally a competitive part of the year (both on the track and the road)
Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.
We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:
Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.
Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.
Also each week or 10-day period should include
The disruption of our Spring and Summer objectives presents a number of challenges. More here.
The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.
Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.
The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.
Not specified but as this is normally a competitive part of the year (both on the track and the road)
Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.
We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:
What could be more relaxing?
Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.
Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.
Also each week or 10-day period should include
The disruption of our Spring and Summer objectives presents a number of challenges. More here.
The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.
Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.
The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.
Not specified but as this is normally a competitive part of the year (both on the track and the road)
Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.
Our track training sessions at Wythenshawe are up and running – with restrictions: Members must contact their coach before attending – please don’t just turn up.
The latest fixtures list is below, but there’s little change: no events are being run until late September at the earliest – and even those are subject to change.
After good turnouts over the last couple of weeks, we round out July’s much needed return to group training with an – uh – “interesting” week: Rolling 200m on Tue and a pyramid-ish session on Thur. In other times this might cause us to question the sanity of both those coaching and those running. But, it’s 2020, so we’re used to the unprecedented.
This week’s Wythenshawe sessions:
No changing, no toilets – Contact Malcolm, Debbie or Chris before attending.
Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.
Also:
The disruption of our Spring and Summer objectives presents a number of challenges. More here.
The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.
Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.
The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.
Not specified but as this is normally a competitive part of the year (both on the track and the road)
Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions
We will attempt to arrange a group hill session during July
We’re back training together, mindful of distancing guidelines and in groups of no more than six. We’d love to see you all again. If you’re like me and stopped training for a bit during lock down, don’t worry, we can adapt the sessions for you – running with others is great for motivation.
No changing, no toilets – Contact Malcolm, Debbie or Chris before attending.
This week’s Wythenshawe sessions:
Also:
The disruption of our Spring and Summer objectives presents a number of challenges. More here.
The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.
Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.
The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.
Not specified but as this is normally a competitive part of the year (both on the track and the road)
Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions
We will attempt to arrange a group hill session during July
