Since the last update the AGM date has been added, Primary Schools updated and a note added about the road race champs.
Dates for all the events we are competing in, hosting or assisting with here:
Category: Training
Seniors’ Endurance Training w/c 8.1.2023
This week our technical focus is on a nice short stride for running on muddy surfaces.
Our fitness focus is on tapering for Tatton Park XC.
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
Press up variations, chin ups (fingers curled towards you on the bar so that most work is done by the biceps), Turkish Get-Up – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise.
Suggested Drills for the week
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
10 mins easy warm up
8 x 400 @ 10km race pace – 400m recovery
10 mins Cool Down
Thursday Session
10 mins easy warm up including (extra) drills
4 x 400 @ 10km race pace – lots of recovery
10 mins Cool Down
Weekend Session
XC or a muddy 10km in a field of your choice
Fixtures Update January 2024
Dates for all the events we are competing in, hosting or assisting with here:
Seniors’ Endurance Training w/c 1.1.2023
This week our technical focus is on a nice strong arm drive.
Our fitness focus is on long threshold efforts.
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
Press up variations, chin ups (fingers curled towards you on the bar so that most work is done by the biceps), Turkish Get-Up – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise.
Suggested Drills for the week
A-Progression (A-March, A-Skip, A-Run)
A-Progression (A-March, A-Skip, A-Run) with focus on arm drive
Strides while focusing on the individual aspects of arm drive in each of 4 sets of strides; keeping elbow joint at 90 degrees, keeping the arm in the correct plane, getting a full arm drive and keeping the shoulders relaxed.
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
15 mins easy warm up – include the suggested drills for the week
2000m effort 3 minutes rest
1600m effort 2.5 minutes rest
1200m effort 2 minutes rest
800m effort 1.5 minutes rest
400m effort
5 mins strength
5 mins cool down
The efforts should be at approx. 5km race pace.
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
Senior Endurance Group Christmas Questionnaire
As there is no training this week I thought I would use this opportunity to find out what kind of goals you all have for next year and what areas we can help you improve with.
Wythenshawe Christmas Training 2023
We’ll be taking a break over Christmas. Last session is Thur 21st Dec. First session back is Tue 2nd Jan.
No youngsters training is available unless specified by your coach
Group runs
All seniors of all abilities welcome regardless of who you usually train with! Each session roughly one hour and not too intense – we’re aiming for fun.
- Sun 24th Dec – Xmas Eve Run – 9am from Debbie’s house, 6-7Mileer around Bramhall/Cheadle and parks. Get ready to celebrate Christmas!
- Tue 26th Dec– Star & Garter 5k – If you can get up early, this is a nice run on mainly roads and paths with a start and finish at the pub https://stockportharriers.niftyentries.com/The-Star-Garter-Boxing-Day-5k-Road-Race-2023
- Wed 27th Dec – Adlington Winter Warmer replacement – The official race postponed, we will do our own. 10K Naked Run (which means no Sat Nav or watches), lovely pub at the end for a warm drink. Meet at 9am at Nelson’s Pit car park.
- Fri 29th Dec – Woodbank Park, Stockport, 10am. Hill and loop work with a warm up. Steady run round parkland if icy. Plus lovely cafe on site for pre and cake after. Parking at the top car park on the bend.
Sun 31st Dec – Lyme Park – Boar’s Head car park, Poynton at 9am. Steady run in the park (or Middlewood way if weather bad) for approx an hour, all welcome, ask for a lift. Again, lovely cafe near the canal or Boar’s Head pub so lots of choice for a brew
Any questions, ask Debbie!
Seniors’ Endurance Training w/c 18.12.2023
The fitness focus will be VO2 Max improvement and strength.
The technical focus will be a nice short stride
Strength Exercises for the week
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 progressions, Turkish Get-Up, Cobra – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise.
Suggested Drills for the week
Straight Leg Run – landing on the ball of the foot and using the springiness in the calf and achilles to keep ground contact time short.
B-March
B-Skip
Short strides with a focus on driving the feet back and a short stride length.
Tuesday Session
12 minutes warm-up
All efforts @ 5km race pace
A) 3 mins effort, 2 minutes recovery
B) 2 mins effort, 1 minute recovery
C) 1 min effort, 3 minute recovery
repeat A to C 3 times, i.e, 3 min effort, recover, 2 min effort, recover, 1 min effort, long recovery, 3 min effort etc.
12 mins Cool Down
Thursday Session
Easy warm up including drills
Fun with dice!
10 mins Cool Down
Weekend 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
Seniors’ Endurance Training w/c 11.12.2023
The fitness focus will be tapering for the GMAA XC Championships.
The technical focus will be practising all the drills with a view to having a good race warm-up routine.
Strength Exercises for the week
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 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
4 x 400 @ 10km race pace – lots of recovery
10 mins Cool Down
Weekend Session
Cross-country or 9km at race pace in a muddy field.
Fixtures Update December 2023
Dates for all the events we are competing in, hosting or assisting with here:
Note Christmas Handicap 10am Sunday 17th Dec details here: Christmas Handicap Races and Athlete Of The Year Voting
Seniors’ Endurance Training w/c 4.12.2023
The main fitness focus will be work on negative splits!
The technical focus will be running with a short stride (and therefore high cadence).
Strength Exercises for the week
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 progressions, Turkish Get-Up, Cobra – we’re working on the Turkish Get-Up for a while since it is a complex but extremely useful exercise
Suggested Drills for the week
B-Progression (B-March, B-Skip, B-Run)
Strides while keeping a high cadence
Tuesday Session
No warm up!
Start at an easy pace, every km (or 1.2km if on the track) get faster – try and use your judgement to be unable to get any faster by the time you get to approx 50 minutes of running.
10 minutes of easy running to cool down
Thursday Session
10 mins easy warm up – include the suggested drills for the week
2 or 3 REPS of:
1600m effort as 800m @ roughly 5km pace and then 800m 5-10 seconds faster then 400 easy to recover
10 minutes strength work
5 mins cool down
Weekend Session
Long* Run with a fast (10km race pace) finish
*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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