Category: Training

Tuesday 30^th November

4 sets of 5min fast, 2 min easy, 1 min fast, 2 min easy

Thursday 2^nd December

35 mins easy fartlek

Saturday              Manchester League Cross Country – Kenworthy Woods

Sunday                 Long 60+ minute easy run

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 23^rd November

6 x 1K (5 mins) 5K pace, 3 min jog rec

Thursday 25^th November

8 x 600m (1 min rec)

Saturday              4 mile tempo

Sunday                 Long 60+ minute easy run

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 16^th November

Out and Back

5 min easy jog warm up, 15 min out – Brisk, 3 min easy jog, 15 min back – Brisk.

Thursday 18^th November

12 x 400m (5K pace, hard breathing) 1 min recovery

Saturday              3 mile tempo

Sunday                Long 10-12 mile

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 26^th October

Out and Back: 15 mins out at fast enough to just talk in short sentences, 3 min rest, 15 mins back aiming to finish exactly at start of first run.

(Hint – gage the first 15mins carefully)

Thursday 28^th October

5 x 800m (5k effort) 2 min rec

Saturday  University Cross Country Relays 1pm at Wythenshawe Sports Ground (M23 0BD) OR 3ml tempo run

Sunday Long 60+ minute easy run

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 19^th October

30min group tempo

Thursday 21^st October

12 x 400m 1min recovery

3k effort pace (possibly run as 2 sets with 5 min between sets)

Saturday 3ml tempo run

Sunday Long 60+ minute easy run

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 12^th October Track and trail

1600m on Track, 1 ml easy on trail

1200m on Track, 1 ml easy on trail

800m on Track, 1ml easy on trail

200m on Track

All except the 200m at tempo pace

Thursday 14^th October

Easy 30 mins Fartlek, gentle efforts

Saturday Manchester League CC

Sunday Long 60+ minute easy run 

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.

Tuesday 5^th October

40 minutes variable effort Fartlek

There should be just enough light

Thursday 7^th October

800m, 1200m, 1600m, 1200, 800m (2 min jog rec) 10k pace 

Saturday 3 mile tempo

Sunday Long 10-12 mile

Notes

This schedule focuses on 5k/10k conditioning and Cross Country . Details here.