Seniors’ Endurance Training w/c 14th Sept

Week three of our four month plan aimed at competition in 2021. Full details here.

Please sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

Week 3

Tuesday 15th

1 mile warm up, 3 mile Tempo (90% race effort) 1 mile warm down

Thursday 17th

3 x 1600m (3 min recovery)

3 x 100m (style strides/sprints)

Long run            YES (10-12 mile)

Nominal mileage            22 miles / 35k

Seniors’ Endurance Training w/c 7th Sept

Most of us survived week one of our focussed training plan for the next four months, so it is on to week two. The plan is aimed at competition in 2021, the details are here.

Polite reminder to sign in to each session you attend: Tuesday here Thursday here, bring your £1 for each session or get an annual pass.

This week:

Tuesday 8th Low intensity group run (6 – 8 miles)

Thursday 10th Track

  • 2 x 6 x 400m (5 mins between sets, 1 min between reps)
  • 5 min rest
  • 3 x 150 walk back recovery

Sunday 13th Group hill session at Woodbank Park, Stockport. Medium length hill reps. Meet at Woodbank and Vernon park car park SK1 4AR
https://maps.app.goo.gl/7URtFhMGg9S1r521A 

Long run NO
Nominal mileage 20

Seniors’ Endurance Training w/c 31st August

Every adjective I can think of for 2020 is already a cliché, but it’s now September and – as promised – we’re back with a focussed training plan for the next four months. Aimed at competition in 2021, the details are here. TL;DR it gets harder from here.

This week:

Tuesday 1st  September

5 mile short effort Fartlek (including 1 mile w/u, w/d)

Thursday 3rd

400/800/1200/1600/1200/800/400m

2 min (200m jog) recovery

Long run            10-12 mile

Nominal mileage            23

Seniors’ Endurance Training w/c 17th August

We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:

  • Tuesday: 1 mile warm up, 3 mile Fartlek (variable pace for variable distance) 1 mile warm down. (5 miles in total)
  • Thursday: TBD but probably 20 x 200m (100m jog recovery)

Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.

Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.

Also each week or 10-day period should include

  • Include one longer run (8-10 miles) – varying paces and adding hills if that feels right.
  • Include a 3-5 mile tempo run on alternative weeks (85% of race pace) with a one mile warm up/down.

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.

Seniors’ Endurance Training w/c 10th August

We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:

  • Tuesday: 1 mile warm up, 3 mile Fartlek (variable pace for variable distance) 1 mile warm down.
  • Thursday: 4 x 800m with 3 mins recovery between. 5 min jog, then 6x 100m concentrating on running style.

Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.

Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.

Also each week or 10-day period should include

  • Include one longer run (8-10 miles) – varying paces and adding hills if that feels right.
  • Include a 3-5 mile tempo run on alternative weeks (85% of race pace) with a one mile warm up/down.

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.

Seniors’ Endurance Training w/c 3rd August

We’re still looking at September to start a four month progressive ramp up of training – to get us race fit for when we hope there will be races. So you could think of August as a relaxing break. This week’s Wythenshawe sessions:

  • Tuesday: 3 x 1 mile (or 3 x 8 mins) at 80% effort. 1 mile easy warm up, 1 mile warm down.
  • Thursday: 2 sets of 4 x 400m (100m easy jog between reps, 5 min jog after sets), then 3 x 150m (walk back) concentrating on style (looking good) rather than flat out speed.

What could be more relaxing?

Note: no changing, train in groups of no more than six – Contact Malcolm, Debbie or Chris before attending.

Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.

Also each week or 10-day period should include

  • Include one longer run (8-10 miles) – varying paces and adding hills if that feels right.
  • Include a 3-5 mile tempo run on alternative weeks (85% of race pace) with a one mile warm up/down.

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions.

Seniors’ Endurance Training w/c 27th July

After good turnouts over the last couple of weeks, we round out July’s much needed return to group training with an – uh – “interesting” week: Rolling 200m on Tue and a pyramid-ish session on Thur. In other times this might cause us to question the sanity of both those coaching and those running. But, it’s 2020, so we’re used to the unprecedented.

This week’s Wythenshawe sessions:

  • Tuesday: 20 x 200m with 1 min recovery.
  • Thursday: 2 x 200m, 400m, 800m, 1200, 800m 400m, 2 x 200m. Target 5k pace, 2 min rolling jog rec.

No changing, no toilets – Contact Malcolm, Debbie or Chris before attending.

Don’t worry if you training has taken a back seat recently, we can adapt the sessions for you – running with others is great for motivation.

Also:

  • Include one longer run (up to 10ml) once every 2 weeks.
  • Include a 4 mile tempo run on alternative weeks (85% of race pace)

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions

We will attempt to arrange a group hill session during July

Seniors’ Endurance Training w/c 20th July

We’re back training together, mindful of distancing guidelines and in groups of no more than six. We’d love to see you all again. If you’re like me and stopped training for a bit during lock down, don’t worry, we can adapt the sessions for you – running with others is great for motivation.

No changing, no toilets – Contact Malcolm, Debbie or Chris before attending.

This week’s Wythenshawe sessions:

  • Tuesday: 1 mile warm up, 3 mile Fartlek (variable pace for variable distance) 1 mile warm down.
  • Thursday: 4 x 800m with 3 mins recovery between. 5 min jog, then 6x 100m concentrating on running style.

Also:

  • Include one longer run (up to 10ml) once every 2 weeks.
  • Include a 4 mile tempo run on alternative weeks (85% of race pace)

Why?

The disruption of our Spring and Summer objectives presents a number of challenges. More here.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions

We will attempt to arrange a group hill session during July

Seniors’ Endurance Training w/c 13th July

We’re back training together, mindful of distancing guidelines and in groups of no more than six. We’d love to see you all again.

No changing, no toilets – Contact Malcolm, Debbie or Chris before attending.

This week’s Wythenshawe sessions:

  • Tuesday: 3 x one mile (5k pace, 400m jog recovery) 2mile easy warm up and warm down.
  • Thursday: Two sets of 5 x 400m (100m rolling jog rec, 5 mins between sets)

Also:

  • Include one longer run (up to 10ml) once every 2 weeks.
  • Include a 4 mile tempo run on alternative weeks (85% of race pace)

Why?

The disruption of our Spring and Summer objectives presents a number of challenges.

  • There are zero official competitions to focus on
  • It’s too early to start a period aimed at competition in early 2021 – progression will increase intensity too excessively
  • July and August should be a period of lower intensity so this is an opportunity to trial a number of new session structures.

The proposal is to commence a four month training period with progression of mileage, volume and pace in September. This year there will be modifications to the plan regarding recoveries, length of repetitions and target pace.

Due to the recent issues the crucial element of hill runs could not be exploited in early Spring and this form of session will be added. This is also a good opportunity to experiment with pace, heart rate analysis and cycle lengths.

The training mix will comprise of Steady and Tempo runs, long runs, Long and medium intervals, Style Sprints and Hill runs (not in the same week!). Variety with a number of paces.

Mileage

Not specified but as this is normally a competitive part of the year (both on the track and the road)

Aim at a comfortable mileage for your circumstances, I expect this will typically be 20 -25 miles a week but higher for those with half marathon and marathon targets. In addition to the Tuesday and Thursday training sessions

We will attempt to arrange a group hill session during July

Seniors’ Endurance Spring Training

Some good suggestions for training within the current official guidelines below. Keep safe and keep reminding yourself that maintaining two meter distancing is more important than maintaining pace.

Spring Training Guide

Malcolm writes

We are in an environment that provides a few obstacles to training with no access to the track and the absence of purpose and focus provided by races.

As mentioned previously, early Spring very often signifies the end of the winter training period so a small phase of recovery is required and normal. 

Athletes very often enter into the Spring and Summer periodisation phase with either a track or road race plan. Hence the following suggestions provide two strategies.

The following guide assumes solo training on road or parkland.

It also assumes 2 key sessions a week supplemented by general steady runs of 30 – 45 minutes. The repetitions in the Spring and Summer will include shorter recoveries and a lower number of runs. We have the opportunity to increase the recovery period between “harder sessions” to a minimum of three days. As the Tuesday/ Thursday focus has been removed we can roll the days and weeks into a continuum so these sessions can be fitted into our opportunities to train at least until restrictions are lifted.

To support training during this special period it would be useful for each athete to identify the following:

  •  A decent hill, as steep as possible (not vertical!) of a length of 50m – 400m (you would be lucky to find one of these)
  • A clear running course of between 800m – 1600m, accuracy not so important as it will be the time trial course so distance consistency more important.
  • Define a set of core exercises, planks, press-ups, hopping etc.

It is necessary to apply a watch or to estimate required distances, again consistency trumps accuracy. 

For clarification or if you have any good ideas drop Malcolm, Debbie or Chris a line.

Training Plan Structure

For simplicity alternate A and B sessions from the lists below (to enhance variety and enjoyment don’t feel to guilty if you “steal” a session).

Shorter Track Focus (800m – 3000m)

A SESSIONS

  • 8x 400m 1min recovery between reps (90 -120 seconds per effort)
  • 6 – 8 hard fast hill runs (50 – 100m) jog back recovery. 1mile warm up / 1mile warn down    
  • 6x 300m followed by 2x 200m all 90% race pace (i.e. hard)
  • 800m Time Trial, timed. 1 mile warm up / I mile warm down
  • 10 -15x half a football field perimeter fast, jog across pitch recovery (this can be creatively modified to suit circumstances and opportunities)

B SESSIONS

  • 4 miles Fartlek    1 mile warm up, 2 miles fartlek or short and longer sprints, 1mile warm down
  • Tempo run 2 – 3 miles at 85% effort (0.5mile acceleration at start and 0.5mile deceleration at end
  • 800m Time Trial, timed. 1 mile warm up / I mile warm down. Full pace.
  • The Fartlek and Tempo runs can be repeated. The Time trial can be run once a month.
  • 3 x 5min turnarounds, 50 – 100m strides 

Longer Road Race Focus (5k+)

A SESSIONS

  • 5 x 1000m 2min rec between runs.  At 5k Race pace. 1 mile warm up/down
  • 6 x 800m 2min rec between runs. At 5k Race pace, 1 mile warm up/down
  • 6 – 8 Long Hill runs (fast efforts), as long as possible, jog back recovery

B SESSIONS

  • 6 mile Fartlek, long efforts with some short bursts 
  • Long Tempo run 5 – 6 miles  85% effort (0.5 mile acceleration at start and 0.5 mile deceleration at end
  • 1600m Time Trial, timed. 1 mile warm up / I mile warm down. Full pace.

The Fartlek and Tempo runs can be repeated. The Time trial can be run once a month.