Seniors’ Endurance Training w/c 26th April

Tuesday 26th

Short Tempo

 15 mins steady group warm-up

 15mins at 10k pace (able to speak in v.short phrases)

 15 mins group warm-down

Thursday 28th

 10 mins steady warm-up

 5 x 2 mins at 3k pace (short sentence ability) 2 mins recovery between each

 20 minutes v.easy warm down

Saturday/Sunday            

Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

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

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 19th April

Tuesday 40 mins easy group fartlek. Efforts variable between 50 and 400m (10secs to 2 mins), always applying effort on rises.

Thursday

  • 10 mins warm up
  • 3 mins at 5K pace, 2 mins easy recovery
  • 2 mins at 3K pace, 2 mins easy recovery
  • repeat 3 times
  • 3x 50m, 3 min recovery concentrating on style
  • 10 min warm down

Saturday/Sunday Long 60+ minute easy run.

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

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

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 12th April

Tuesday Short Tempo. 15 mins steady group warm-up, 15mins at 10k pace (able to speak in very short phrases)15 mins group warm-down.

Thursday Two sets of 6 x 400m, 2 mins jog recovery. 5 mins between sets.

Saturday/Sunday Long 60+ minute easy run or hills to be arranged.

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

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

Seniors’ Endurance Training w/c 5th April

Tuesday – 5 mile steady run with gradual acceleration over the final 2mile to finish at 5K race pace (for final 800m)

Thursday

  • 5 x 2 mins (2 min jog recovery) 3k pace covering approx. 500m. Breathing indicator: strong, deep and steady, difficult to talk.
  • 2 x 50m fast (walk back/long full recovery).
  • 1 mile warm up / 1 mile warm down.

This is not intended to be an intense anaerobic session, as soon as the runs start to become distressful end the session.

Sunday – 10-12 mile

Also – one or two steady easy runs over 30 minutes

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

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

Training Update – We’re back!

Social distancing still applies.

Please contact your coach before turning up.

Sportcity Manchester

From Monday 29th March. Training is only available outside. Please contact your coach before turning up.

Wythenshawe training 

From Tuesday 30th March, 6pm to 7pm, all groups. 

Seniors may need to train off track to make space for youngsters and must to book using these links:

If you’ve not received your Membership renewal, please ask. There’s a discount if you renew before 1st April 2020.

Training and Fixtures Update – March 2021

We have a provisional plan for returning to group training – please check again nearer the time:

  • For athletes who train at Sportcity Manchester: from Monday 29th March. Training is only available outside initially.
  • Wythenshawe training commences on Tuesday 30th March, 6pm to 7pm, all groups.  Seniors need to book on all sessions using these links: Tuesday and Thursday and may need to train on road as we’ll prioritise younger athletes for space on the track.

Please contact your coach before turning up.

If you’ve not received your Membership renewal, please ask. There’s a discount if you renew before 1st April 2020.

Fixtures update below with some dates for the track and field leagues:

Training Cancelled – 4th Jan 2021


Hi All

There will be no training for all age groups at either of our venues until further notice. Adults can train in their bubbles, with one other person or on their own. Please can I ask that you all adhere to the lockdown and take care, we want you all back training as soon as we can and I will email once we have any update or changes.

Please see link below for further guidance:https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/949536/NationalLockdownGuidance.pdf

Thank you as always for your support.
Regards Debbie

Debbie Beresford