Seniors’ Endurance Training w/c 12th April

Tuesday Short Tempo. 15 mins steady group warm-up, 15mins at 10k pace (able to speak in very short phrases)15 mins group warm-down.

Thursday Two sets of 6 x 400m, 2 mins jog recovery. 5 mins between sets.

Saturday/Sunday Long 60+ minute easy run or hills to be arranged.

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Seniors’ Endurance Training w/c 5th April

Tuesday – 5 mile steady run with gradual acceleration over the final 2mile to finish at 5K race pace (for final 800m)

Thursday

  • 5 x 2 mins (2 min jog recovery) 3k pace covering approx. 500m. Breathing indicator: strong, deep and steady, difficult to talk.
  • 2 x 50m fast (walk back/long full recovery).
  • 1 mile warm up / 1 mile warm down.

This is not intended to be an intense anaerobic session, as soon as the runs start to become distressful end the session.

Sunday – 10-12 mile

Also – one or two steady easy runs over 30 minutes

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Training Cancelled – 4th Jan 2021


Hi All

There will be no training for all age groups at either of our venues until further notice. Adults can train in their bubbles, with one other person or on their own. Please can I ask that you all adhere to the lockdown and take care, we want you all back training as soon as we can and I will email once we have any update or changes.

Please see link below for further guidance:https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/949536/NationalLockdownGuidance.pdf

Thank you as always for your support.
Regards Debbie

Debbie Beresford

Seniors’ Endurance Training w/c 4th Jan

Note: There are no seniors’ endurance training sessions due to current Covid rules.

We’re on week four of the Aerobic training phase of our training plan:

  • Long Run (1-2 hours, steady, relaxed “slow”)
  • 7th  – 30 mins “Out and Back”
  • 9th  – Steady 45 minute run, just below Anaerobic with jog w/u and w/d
  • Jog run (as long as possible)

“Out and back” is:

  1. Warm-up for a mile or so.
  2. Run “out” for 15 mins at a comfortably fast pace – you should still be able to talk for 30s
  3. Run “back” at a slightly faster pace. You should get back to the start in about 14min 30s
  4. Warm down for a mile or so

Choose a relatively flat route – running “back” downhill is missing the point!

Recap

Winter training guidelines are here.

  • 4 days a week
  • 5 phases
  • Each phase focusses on a key strength: Aerobic, Strength, Anaerobic, Integration of phases and Preparation for races.
  • Builds in a base for races in the Spring and Summer.

Phase 1 – Aerobic

  • 10-12 weeks
  • Objective: Develop the Aerobic capacity of the athlete as a foundation to later apply Anaerobic stimuli.
  • In this phase you CANNOT run to slowly, but it is possible to run to fast.
  • Recovery is as important as running.

You should be able to talk for 30s whilst running- slow down or take recovery if you can’t.

Seniors’ Endurance Training w/c 21st Dec

Tue 22nd is the last session at Wythenshawe of 2020. Back on Jan 5th. See here for various runs planed over the break.

Our new Winter training guidelines are here. It’ll be a little different.

  • 4 days a week
  • 5 phases
  • Each phase focusses on a key strength: Aerobic, Strength, Anaerobic, Integration of phases and Preparation for races
  • Builds in a base for races in the Spring and Summer.

Phase 1 – Aerobic

  • 10-12 weeks
  • Objective: Develop the Aerobic capacity of the athlete as a foundation to later apply Anaerobic stimuli.
  • In this phase you CANNOT run to slowly, but it is possible to run to fast.

You should be able to talk for 30s whilst running- slow down or take recovery if you can’t.

Week 2

  1. Long Run (1-2 hours, depending on wax possible, steady, relaxed “slow”)
  2. Tue 22nd   30 mins “Out and Back”
  3. Steady 45 minute run, just below Anaerobic with jog w/u and w/d
  4. Jog run (as long as possible)

The “out and back” is a high-end aerobic run:

  1. Warm-up briefly.
  2. Run at a comfortably fast pace.
  3. Take your split at half way and the final time at the finish.
  4. Compare the times for each half.

The out and back times should be the same.

Christmas Training 2020

Christmas Break

Wythenshawe Track: Last session is Tue 22nd Dec. First session back is Tue 5th Jan

Sportscity: First session back is Mon 4th Jan

No youngsters training is available unless specified by your coach

Carl’s Group

A few sessions and Heaton Mersey Bowl, Vernon Park and Gatley Hill. Details

Debbie’s Group

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.

Thursday  24th Dec – XMAS EVE RUN – From Maria’s at 9am.  Steady and a social run, on and off road (will avoid any mud). Set us up for Christmas Day.
Saturday 26th Dec – BOXING DAY RUN –  Vernon Park/Woodbank Park – Steady run in the park from 10am, so you can have a lie in!
Sunday 27th Dec – 9 am meet at Lyme Park – Boars Head Car Park, Poynton, steady run in the park
Monday 28th Dec – William Scholes playing field, Gatley – 10am steady run. Maybe round Abney Hall.
Wednesday 30th Dec – Heaton Mersey Bowl, 10am- Meet at Lindsey’s house.

The rest have been cancelled due to Tier 4 restrictions.


Thursday 31st December – 9am steady run at 9am from Maria’s. Hope u all can make before we see the New Year in later

Saturday 2nd Jan– 8.30am Session at Styal Mill – 600m to 800m looped relay sessions in groups of four.  Great speed/Short Hill and stamina training.  Similar to Steve McCall’s session earlier in the year. Meet at Ship Inn Car Park 8.30am – max 1.5 hours. Steady warm up first all abilities welcome to come along and give it a go. Suitable for everyone- let me know if coming so we can sort teams! 
Sunday 3rd January – 10am Vernon Park – Maybe a hill session if Malcolm is free, if not a steady run.

Contact Debbie for more details.

Christmas Handicap and Sports Personality of the Year

The annual handicap race is cancelled and the Sports Personality of the Year awards that usually happens after is postponed. We’ll do a combined 2020-2021 award next year.

Seniors’ Endurance Training w/c 23rd Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

We can still train though. You can meet up with one other person for exercise outdoors, so it might be more motivating to meet up with someone for these sessions.

Tuesday 24th 4mile Tempo (85% effort) half mile warm up half mile warm down

Thursday 26th 1600m, 1200m, 800m, 400m (x2) 200 jog recovery, 400m jog between sets OR 6min, 4min, 3min, 2min (x2) 2min jog recovery, 5 min jog between sets

Long run    10 -12 mile

Nominal mileage    23

Seniors’ Endurance Training w/c 16th Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

We can still train though. You can meet up with one other person for exercise outdoors, so it might be more motivating to meet up with someone for these sessions.

Tuesday 17th 40 minute Fartlek (variable efforts)

Thursday 19th 6 x 800m, 2 min jog recovery OR 6 x 3min, 2 min jog recovery, then 2 x 150m fast strides

Sunday was supposed to be hill training, so no long run and suggested weekly mileage of 16.

Seniors’ Endurance Training w/c 9th Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

Training doesn’t stop though. This week’s plan below.

Under current rules, it seems you’re allowed to meet up with one other person for exercise outdoors. You might want to try ‘buddying up’ with someone for these sessions.

Tuesday 10th – 6 mile Fartlek with variable length efforts

Thursday 12th – 2 x 6 x 400m (1 min rolling jog recovery i.e. 100m jog) 400m jog between sets

OR 2 x 6 x 2 min effort (1 min recovery, 5 min between sets)

Long run    10-12 mile

Nominal mileage    21