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

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

Seniors’ Endurance Training w/c 28th June

No training on Thur due to track being used for Sale Sizzler

Tuesday 29th

Steady run.

Thursday 1st

No training session: 2nd Sale Sizzler 5K 7.30pm at the track

Saturday/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 schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can 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.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 22nd June

Tuesday 22nd

30 minutes Fartlek. Variable length efforts, re-grouping after efforts. 5 min warm up and warm down

On track: 2 x 50mtrs fast with 5 min between runs              

Thursday 24th

4 x 800m at 3k pace (approx. 8 mins) 3 min recovery between reps

(3.12min for 12.00min 3K / 3.45mins for 14.00 3K)

3 x 50m fast with full recovery

Saturday/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 schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can 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.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 14th June

No training at the track on Thursday

Tuesday 15th

3 x 8 minutes at approx. 5k pace (3 min recovery). 5 min warm up and down. If you taking the Sizzler race on Thur seriously, skip this.

Thursday 17th

No training at track due to Sale Sizzler Race #1 at 7.30om

If you’re not doing the Sizzler, the plan was two 200,400,600,400,200 pyramids with 2min recovery at 95% effort (not fun), so feel free to do that on your own!

Saturday/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 schedule again focuses on 5k/10k conditioning. After a Winter of almost exclusive Aerobic training June sees the introduction of Anaerobic sessions. The sessions follow a two week cycle because of the interval since the last anaerobic sessions.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can 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.

If there are any opportunities to race (sizzlers etc), miss the preceding session.

Target efforts are indicated in the above link. These keep you just on the lactic threshold so you are adapting to process lactate. This is what you predominately need for 5k and 10K. This means that we are targeting a pace of 80% effort which will mean a HR during the effort of around 165 – 170 BPM. Returning to about 120 – 130 at the end of the recovery period.

Please book your sessions here: Tuesday Thursday