Manchester Harriers and Athletics Club
Established 1886. Track and Field. Road Running. Cross Country.
Raising funds for Manchester Harriers & AC
The 25 Club raises funds for our club. It’s only £12 per year and you get three chances to win £25, £15 or £10 with draws in March, July and November.
The more members join, the more money to club funds and to the winners.
Up to 25 members the draw is for £25, £15 & £10 but for every 10 tickets sold above 25, an additional £20 goes to the Club and to the winning members.
See details below or contact Brenda – email arnoldbradshaw@btinternet.com
The first match is this Saturday 15th Oct at Wythenshawe Park.
Details attached below.
*No Under 11 race at Match One
The Club will enter and pay for members who want to compete. Entries for following matches will close at midnight on the Wednesday before each match – no entries on the day. Please only ask to be entered if you intend competing- we pay £5 up front for the season.
Enquiries and/or to be entered contact Debbie Beresford at tinpet40@yahoo.co.uk or Ed Fazakerley at samfazakerley@btinternet.com
IMPORTANT:
Thursday’s training for the next 4 weeks (1st, 8th, 15th and 22nd of September) will be on William Scholes’ field. All other sessions will be as normal and we will return to meeting at the track on 29th September.
The location to meet is the car park ‘behind’ Gatley Hill House off Church Road (SK8 4HY) and the what3words link is https://w3w.co/punchy.runs.roof – I would recommend trail shoes or spikes unless the weather continues to be very dry.
The fitness focus will be Alactic/Neuromuscular (short and hard!) efforts.
The technical foci will be; Grass Running, Tight Turns and Technical Terrain.
Suggested Drills for the week
Step-Ups
Box/Step Jumps
A-March to A-Skip to A-Run (A-Run is A-skip but with 2 steps between each skip; so you end up changing leg for each skip)
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Tuesday Session
10 mins easy warm up
4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.
* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.
REPEAT the above four times
10 mins Cool Down
For background see here.
Thursday Session
5 minutes easy
Step-Ups
Box/Step Jumps
A-progression
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Forest Group Catch-Ups; split into maximum of 3 groups, start by running easy together, one of the groups stops for 15 seconds then sprints to catch up, when they catch-up the next group repeats this. There is more detailed explanation here.
5 minutes easy
Sunday Session
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
Dates for all the events we are competing in, hosting or assisting with here:
Join us to celebrate another great year of track and field competition. We’ll also be presenting awards for the 2020/21 Cross Country season.
When: Saturday 15th 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
IMPORTANT:
Thursday’s training for the next 4 weeks (1st, 8th, 15th and 22nd of September) will be on William Scholes’ field. All other sessions will be as normal and we will return to meeting at the track on 29th September.
The location to meet is the car park ‘behind’ Gatley Hill House off Church Road (SK8 4HY) and the what3words link is https://w3w.co/punchy.runs.roof – I would recommend trail shoes or spikes unless the weather continues to be very dry.
The fitness focus will be lactate shuttling.
The technical foci will be; Grass Running, Tight Turns, Uphill Work and Even Efforts.
Suggested Drills for the week
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Tuesday Session
10 Minutes Warm-Up
Alternate 1 minutes at half marathon pace, 1 minutes at 10km pace for 16 minutes, take 8 minutes recovery and then repeat.
10 Minutes Cool Down
Thursday Session
5 minutes easy
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Run at 5km race effort (not pace!) up the hill, continue running for 90 seconds at 5km race pace, turn around to go back to the top of the hill (still at 5km race pace), run at a steady pace downhill. Have a standing or walking rest until you are breathing normally. For the background; see here.
5 minutes easy
Sunday Session
Minimum of 10 minutes warm up
Do a long(ish) run on rolling hills – when you crest each hill aim to maintain the same effort as you ran the uphill for the same length of time it took you to run the uphill. This is a psychological and pacing drill so, within reason, the actual effort and pace doesn’t matter; the aim is to keep it consistent following an uphill effort.
At least 10 minutes cool down
IMPORTANT:
Thursday’s training for the next 4 weeks (1st, 8th, 15th and 22nd of September) will be on William Scholes’ field. All other sessions will be as normal and we will return to meeting at the track on 29th September.
The location to meet is the car park ‘behind’ Gatley Hill House off Church Road (SK8 4HY) and the what3words link is https://w3w.co/punchy.runs.roof – I would recommend trail shoes or spikes unless the weather continues to be very dry.
The fitness focus will be on strength and neuromuscular efforts (very short efforts before either the lactic or aerobic energy systems kick in).
The technical foci will be; Grass Running, Uphill Technique and Downhill Technique.
Suggested Drills for the week
Squats
Squat Jumps
Side Lunges
Tuesday Session
10 Minutes Warm-Up
Group Catch-Ups; split into maximum of 3 groups, start by running easy together, one of the groups stops for 15 seconds then sprints to catch up, when they catch-up the next group repeats this. There is more detailed explanation here.
10 Minutes Cool Down
Thursday Session
5 minutes easy
Squats
Squat Jumps
Side Lunges
Up & Down – run hard up the hill, run easy at the top of the hill in a loop that takes the same amount of time as the uphill run and leaves you back at the top of the hill, then run down the hill.
5 minutes easy
Sunday Session
Minimum of 10 minutes warm up
Long run on a rolling course – go very hard on the start (first 15 seconds) of each climb.
At least 10 minutes cool down
As promised we start training for the cross-country season this week. I am planning to move some of the late August and September sessions to William Scholes’ Field in Gatley – so please keep an eye on email and this site for announcements as to when the first one will be.
As always I will be looking at both technical skills and fitness in my sessions, but they will be rather different from the last few months!
The fitness focus will be lactate shuttling.
The technical foci will be; Grass Running, Tight Turns and Even Efforts.
Suggested Drills for the week
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Tuesday Session
10 Minutes Warm-Up
5x 4 minutes at half marathon pace, 4 minutes at 10km pace
10 Minutes Cool Down
Thursday Session
5 minutes easy
A-progression
Lunge progression to Jump lunges
Tight turns (gradually accelerate to 90% sprint, decelerate to cone, 180 turn, accelerate to 90% sprint, decelerate to starting point)
Hard Starts – on grass; run to the first marke r (200-400m in to a 1km course) at MAX EFFORT and then finishing the course (remainder of the 1km circuit) at 2-3 seconds per km faster than 10km race pace. Have a standing or walking recovery until breathing normally again. Do 3-6 reps depending on available time.
5 minutes easy
Sunday Session
Minimum of 10 minutes warm up
Find a hill suitable for ideally 3 minutes of effort. Acclerate to maximum over the first few paces, maintain this pace for approx 10 breaths (should be around 20 seconds), walk back down the hill for 10 seconds, turn around and repeat the uphill. Do 8 reps. This will take around 4 minutes do a steady pace for around 6 minutes and aim to end up back at the bottom of the hill. REPEAT 3 TIMES (30 minutes total for this block).
This is a Tabata style workout, but done on a hill to help reduce over-striding tendencies.
At least 10 minutes cool down
With road and track season coming to and end and the days still warm enough for us not to want to think about cross-country just yet, we’re going to have a more unstructured week which is mainly about just having fun (type 1 and type 2 fun).
This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.Our technical focus is on arm drive this week; using the momentum of your arms to counter the momentum of your trailing leg and thus making sure your energy is being used to go straight forwards.
Suggested Drills for the week
A-March while focusing on the arm drive
Jump Lunge with arms
High Cadence running on the spot then lean forward from the ankle until you ‘fall’ into a run
Strides – alternate: imagine a helium balloon attached to your head lifting your head and torso up and make your out breath long and drop your shoulders as you breath out
Tuesday Session
Easy run! But…
Vary the route up; as a group try and get a little lost and explore new paths and roads (but don’t get too lost).
After the first ten minutes throw in some strides roughly every 5 minutes, i.e., accelerate to 90% max speed for approximately 10 breaths and the decelerate down to an easy pace.
Thursday Session
Sunday Session
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
This week our technical focus is on hip stability – keeping the hips high and level to promote running economy and minimise injury.
The fitness focus is on building top end speed with some anaerobic efforts in the Tuesday session and plenty of strides on the Sunday.
Suggested Drills for the week
Lunge Progression – remember to keep your leading knee behind your leading toes and your trailing knee should not quite touch the ground.
A-March to Skip Progression – ensuring chin, toes and knees are ‘up’.
Strides with a ‘balloon’.
Tuesday Session
10 minute warm-up
40 minutes of:
During the warm-up give everyone in the group a number from 1 to 3, ensuring that there are roughly equal numbers of ‘1’s, ‘2’s and ‘3’s.
Start out at a steady (long-run, i.e. arerobic) pace then pick a landmark (lampost, postbox, bush, cone, anything!) that you are about to run past, the whole group should continue running at a steady pace after passing it, continue for 30 seconds, then all of the ‘1’s should run fast (3-5km pace or faster) back to the selected landmark, turn around at the landmark and continue, fast, back to the group. When the ‘1’s return to the group, pick a new landmark and then the ‘2’s run fast back to it after the whole group has gone 30 seconds past the landmark, repeat this for the ‘3’s and then continue this pattern until it is time to cool down.
For a detail explanation with diagrams see here.
10 minute cool-down
Thursday Session
NO SESSION – Sale Sizzler
Sunday Session
Long* Run – surges every 1km; accelerate to 90% of max pace, hold that pace for 10 long breaths (about 20-30 seconds), focus on imagining your head and torso being lifted by a balloon.
*Long is relative to what you have been doing recently; no more than 20% longer than any run you’ve done in the past 4 weeks.
Manchester Harriers and Athletics Club 
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