Manchester Harriers and Athletics Club
Established 1886. Track and Field. Road Running. Cross Country.
This week’s training. Personally I’m most looking forward to that 10 min rest on Tuesday.
Reminder: Social night on next Saturday. Details here. Get your tickets ASAP!
SUNDAY 22ND Long run
MONDAY 23 RD 5 mile steady
TUESDAY 24TH 2 sets of 400, 600, 400 (200 jog recovery) 10 min between sets
WEDNESDAY 25TH 5 miles steady
THURSDAY 26TH 5 x 5 mins turnarounds (400 between sets, 1mile warm up 1mile warm down)
FRIDAY 27TH Rest day
SATURDAY 28TH Race or sustained run
Why? Training principles here.
Better late than never, week three of the winter training. Marked “intensive”.
Reminder: Social night on 28th Sept. Details here.
SUNDAY 15TH Long run
MONDAY 16TH 5 mile steady
TUESDAY 17TH 3 x 600 (400 jog recovery) 1 mile warm up, 1 mile warm down
WEDNESDAY 18TH 5 mile steady
THURSDAY 19TH Fartlek 4 miles (1 mile warm up 2 miles Fartlek, 1 mile warm down)
FRIDAY 20TH Rest day
SATURDAY 21ST Race or sustained run
Training principles are here.
The first ‘easy’ week of the new training plan flew by, so here’s week two. The principles behind it are here.
Note: After training on Tue (~19.30) we’re off to the Gardener’s Arms just down the road for a brief session to discuss training needs and goals.
SUNDAY 8TH Long run
MONDAY 9TH 5 miles steady
TUESDAY 10TH 200,400,600,800,600,400,200 (same jog recovery) 1 mile warm up 1 mile warm down
WEDNESDAY 11TH 5 miles steady
THURSDAY 12TH Sustained 5 miles
FRIDAY 13TH Rest day
SATURDAY 14TH Race or easy 5 miles
As discussed over this summer’s training, we’ve got Malcolm to put together a more …uh… serious training plan. The principles behind it are here and we’ll set up an evening to adapt it to everybody’s goals. But, without waiting for that, let’s get started with week one:
SUNDAY 1ST Long run
MONDAY 2ND 5 mile steady
TUESDAY 3RD 8 X 400mtrs (200 jog rec) 1 mile warm up / 1 mile warm down
WEDNESDAY 4TH 5 miles steady
THURSDAY 5TH Fartlek 4 miles (1 ml warmup, 2 miles F/L, 1 mile warm down)
FRIDAY 6TH Rest day
SATURDAY 7TH Race or sustained run
This week’s plan:
Tuesday
To try and shake the Bank Holiday weekend’s excesses out we’ll get out in the park, on the grass, winding through the trees.
3,4 or 5 laps of roughly 1km. Starting from the Cromwell statue opposite the hall. Nice long 3 minute rest – probably sheltering under a tree from either the rain or the sun beating down. Try and stay in groups.
Thursday
Hitting the track again with 6, 8 or 10 lots of 400m with 400m jog recovery.
Neil has set the plan for this week:
Bring ‘serious’ race faces, enthusiasm and possibly water.
Tuesday
3 or 4 (or 5?) big loops of Park. Run 800m between Altrincham and Wythenshaw road, jog the bits in yellow. Adopt ‘serious’ race faces for red, chillaxed faces for yellow.
We could go in different directions also to encourage each other.
Thursday
Track speed session -200m/200m/800m (200m between reps, 400 between sets)
Do 3, 4 or 5
Tue – Laps of the ‘Sizzler’ loop – see map below. Run the red sections at ~5K pace. Fast jog the yellow sections. At the end of the lap, no rest, just change directions. 4, 5 or 6 laps.
It’s the height of summer holiday season, but hopefully enough people will be around to split into a couple of groups and keep it sociable.
Thur – Track speed session, three options depending on how much you’ve been eating ice creams instead of training:
1: 2 sets of 800m/600m/200m
2: 2 sets of 800m/600m/400m/200m
3: 3 sets of 800m/600m/400m/200m
30 sec standing rest between reps, 5 min rest between sets. Pace: fast as you dare.
Another simple week:
Tue – Steady run. One lap around Chorlton Waterpark. Two, fast, if you’re not racing on Thur.
Thur – Final Sale Sizzler race, 7.30pm. It’ll be cooler than last time, so you’ll need a better excuse for not being faster. Enter here.
Note: no training at Wythenshawe on Thur because of the Sizzler race.
This week’s training theme is: “Running”.
Tue – Laps of the ‘Sizzler’ loop – see map below. Run the red sections at ~5K pace. Fast jog the yellow sections. At the end of the lap, no rest, just change directions. 4, 5 or 6 laps.
We’ll naturally split into a couple of groups. Practice making it look easy as you pass the other group going the other way 🙂
Thur – Track speed session:
1: 3 x 200m / 200m / 800m – 200m jog between reps, 400m jog between sets
2: 4 x 200m / 200m / 800m – 200m jog between reps, 400m jog between sets
3: 4 x 400m / 800m – 400m jog recovery
A few people have noted they struggle with the heat whilst pursuing their international racing careers in hotter countries…and a some of us find it “a bit hard work” going for a jog whilst on holiday.
So, we’ve organised a special “heat acclimatisation” training week:
Tue – Steady run around the park in ~30°C heat. Seriously: bring some water and take it easy.
Thur – Sale Sizzler 5K Race 3, 7.30pm. As close as Manchester gets to sizzling at ~27°C.
Note: no training at Wythenshawe on Thur because of Sizzler race.
Manchester Harriers and Athletics Club 
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