Dates for all the events we are competing in, hosting or assisting with here:
Category: News
Seniors’ Endurance Training w/c 25.11.2024
The fitness focus this week and until the new year will be working on getting our aerobic threshold as close as possible to our lactate threshold; there is a good, albeit cycling focused, article here. On Thursday we have a set focused on good pacing – but will also work around lactate threshold.
The technical focus will be working on maintaining a good posture and light-footedness
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
Straight leg run
A-progression
B-progression
Tuesday Session
10 minutes warm-up
2 x 20 minutes at a pace where conversation is no longer possible but short sentences with brief gaps to breathe are still possible – this should be somewhere between your half marathon pace and your 10km race pace
5 minute cool-down
Thursday Session
20 mins easy warm up – include the suggested drills for the week
FOUR TIMES: 4×400 progressing pace from Max ‘easy’ pace to Marathon Pace to 5km pace to max effort
5 mins cool down
Weekend Session
Minimum of 10 minutes warm up
Do a long run (distance will be up to you but this should be your longest run of the week) on a course that has rolling hills.
Seniors’ Endurance Training w/c 18.11.2024
This week we’re circling back to do some more work on Maximum Lactate Steady State (MLSS) / Thresold, but also working on some explosive power drills.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
We’re going to be mixing up some mobility work, strides and then progressing in to the strength progressions and some broad jumps.
Tuesday Session
10 minutes warm-up
Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.
10 minutes cool-down
Thursday Session
5 Minutes easy running
Drills and Strides
8 times 300m hard 100m recovery
2 minutes recover
8 times 300m hard 100m recovery
5 minutes easy running to cool down
Weekend Session
Minimum of 10 minutes warm up
Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.
You may notice that most weeks at the moment include a hill set – hill sets are great for; reducing overstriding, building strength and doing high effort aerobic work with low(er) injury risk.
At least 10 minutes cool down
Seniors’ Endurance Training w/c 11.11.2024
This week we’re still focusing on XC fitness and skills; we have two sets that keep intensity relatively high with minimal rest
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
Mobility circuits including A and B skips
Tuesday Session
15 minute warm-up
8x 3 minutes @ 3km pace with 1 minute recoveries.
13 minute cool-down
Thursday Session
10 mins easy warm up including (extra) drills
5 x 800 with reducing rest (starting at 120 seconds rest)
10 mins Cool Down
Weekend Session
A long (relative to your normal weekly runs) run with strides (accelerate to 90% of your max speed and hold for 10-15 seconds) every 1km.
Fixtures Update November 2024
Dates for all the events we are competing in, hosting or assisting with here:
Seniors’ Endurance Training w/c 4.11.2024
The fitness focus will be tapering for the second XC of the season.
The technical focus will be practising all the drills with a view to having a good race warm-up routine.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Squat to Pop Squat progression
Split squat to alternating leg lunge jump
Suggested Drills for the week
Leg swings
Straight Leg Running
A-March to A-Skip progression
B-March to B-Skip progression
High Heels drill
Side stepping
Carioca
Strides whilst imaging a balloon attached to your head.
Tuesday Session
10 minute warm-up
4x 6 minutes @ 5km pace with 4 minute recoveries.
10 minute cool-down
Thursday Session
10 mins easy warm up including (extra) drills
5 x 400 @ 10km race pace – lots of recovery (or 5×800 if not doing XC)
10 mins Cool Down
Weekend Session
Cross-country or 9km at race pace in a muddy field.
Seniors’ Endurance Training w/c 28.10.2024
The fitness focus will be increasing VO2 Max and Threshold (Maximum Lactate Steady State) by doing intervals at VO2 Max
The technical focus will be more XC focused mobility work.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Glute bridge progression – Both legs -> Single Leg -> Weighted
Suggested Drills (and technical work) for the week
Mobility Warm-up including A and B skips
Strides
Tuesday Session
10 minutes warm-up
FIVE TIMES: 5 minutes of max effort (accelerate over the first few hundred meters to max effort and then hold it) then 3 minutes walking and increase to a jog once fully recovered
10 minutes cool-down
Thursday Session
20 mins easy warm up including (extra) drills
4 x 1200m max effort followed by approx 3 minutes recovery
3 minutes cool down
Weekend Session
Minimum of 10 minutes warm up
Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.
At least 10 minutes cool down.
Seniors’ Endurance Training w/c 21.10.2024
The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).
The technical focus will be more XC focused mobility work.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Glute bridge progression – Both legs -> Single Leg -> Weighted
Suggested Drills (and technical work) for the week
Mobility Warm-up
B-march
B-skip
Srides
Tuesday Session
10 minutes warm-up
Alternating minutes at 10km / Cross-Country race pace and half marathon race pace, i.e., 1 minute at each for a total of 16 minutes – repeat this twice with a break of 5 to 6 minutes between the efforts.
10 minutes cool-down
Thursday Session
20 mins easy warm up including (extra) drills
400 build to max followed by 400 steady – repeated for 12 minutes
3 minutes recovery
400 build to max followed by 400 steady – repeated for 12 minutes
3 minutes cool down
Weekend Session
Minimum of 10 minutes warm up
Find a course with some ‘rolling’ hills (at least 4 hills that take between 90s and 10 minutes to climb) put in a maximal effort up each hill – maintain that for a further 30 seconds after you crest the hill – ideally there should be a flatish section at the top.
At least 10 minutes cool down.
Fixtures Update October 2024 / Road Race Championship
This update also contains the details of the 2023 Senior Road Race Championship:
Dates for all the events we are competing in, hosting or assisting with below:
Seniors’ Endurance Training w/c 13.10.2024
The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).
The technical focus will be more XC focused.
Strength and Conditioning
All exercises should be body weight variants only unless an S&C coach (can be me) has agreed you have perfect form. Good examples of form can be found on https://www.muscleandstrength.com/exercises
Side Plank with hip dip, Supine Toe Tap (not on exercise DB; lie on front raise one leg, tap toe on floor and raise leg again do some reps then change legs), Bird Dog
Suggested Drills (and technical work) for the week
Tight turn course
Straight Leg Run
B-march
B-skip
Srides focusing on arm drive
Tuesday Session
8 mins easy warm up
1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort
8 mins Cool Down
Thursday Session
20 mins easy warm up including (extra) drills
4 TIMES:
400 m @ marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 400m @ marathon pace
5 mins Cool Down
Weekend Session
Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km
Manchester Harriers and Athletics Club 
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