Tag: MHAC Senior Men

New WhatsApp Group for Seniors Training to help us organise while at MEA – https://chat.whatsapp.com/CsWE94WgCTMIfgiqzK7aP0 – To avoid spam it requires approval; I may need to message you if I don’t recognise the number from one of the other MHAC groups.

This week we will NOT be at MEA – instead:

On Tuesday please use the Whatsapp group to arrange mutually convenient meeting points if running with other athletes

On THURSDAY we will all meet at the Bruntwood Park car park (it is a pay and display car park I’m afraid) near the kiosk and playground. Please bring a head torch.

Strength and Conditioning

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

We will be doing split squats and then jump split squats / lunges

Suggested Drills for the week

Straight leg running

B-progression

Strides with focus on short strides and driving the ground backwards

Tuesday Session

10 minutes warm-up

Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes

10 minutes cool-down

Thursday Session

Minimum of 10 minutes warm up

Find a hill suitable for at least two minutes of effort, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top unlike last week hold that effort for a further minute. Walk down the hill until your breathing returns to normal, then jog down to the starting point.

At least 10 minutes cool down

Weekend Session

Long run (relative to the rest of the week’s running) – strides every 1km; i.e. accelerate to 90% of max pace over approx. 30 metres, hold that pace for approx 30 metres then decelerate over a further 30 meters back to an easy pace.

New WhatsApp Group for Seniors Training to help us organise while at MEA – https://chat.whatsapp.com/CsWE94WgCTMIfgiqzK7aP0 – To avoid spam it requires approval; I may need to message you if I don’t recognise the number from one of the other MHAC groups.

For the next two weeks we will NOT be at MEA – instead:

On Tuesday please use the Whatsapp group to arrange mutually convenient meeting points if running with other athletes

On THURSDAY we will all meet at the Bruntwood Park car park (it is a pay and display car park I’m afraid) near the kiosk and playground. Please bring a head torch.

Strength and Conditioning

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

We will be doing split squats and then jump split squats / lunges

Suggested Drills for the week

Straight leg running

B-progression

Strides with focus on short strides and driving the ground backwards

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

Minimum of 10 minutes warm up

Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.

At least 10 minutes cool down

Weekend Session

Long run (relative to the rest of the week’s running) – strides every 1km; i.e. accelerate to 90% of max pace over approx. 30 metres, hold that pace for approx 30 metres then decelerate over a further 30 meters back to an easy pace.

Following last week’s feedback about the excess of vicious wildlife and tight turns, I will be trying a new formula for Thursday’s session – we will aim to meet, warmed up at ///something.nappy.removed (about 150m south of Haslington Road/Simonsway junction).

Strength and Conditioning

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

Split squats or bulgarian squats are this weeks exercises.

Suggested Drills for the week

B-Progression (B-March, B-Skip, B-Run)

Straight legged running

Strides while focusing on getting a full arm drive and keeping the shoulders relaxed.

Tuesday Session

10 minutes warm-up

Chain running – run in a line, the last runner runs hard (90% of max pace) to the front of the group, when the last runner reaches the front then the next ‘last runner’ sets of hard to get to the front. REPEAT for 15 minutes

10 minutes easy

15 minutes more chain running

10 mins Cool Down

Thursday Session

Meet at either MEA or Cheadle Royal

Run to ///something.nappy.removed (about 150m south of Haslington Road/Simonsway junction).

3 Times:

5x350m off 30 seconds recovery.

Full recovery

Jog back to MEA/Cheadle Royal.

Weekend Session

Minimum of 10 minutes warm up

Your longest session of the week and aim to do the last 3rd at as close to race pace for that distance as you can.

VERY IMPORTANT! We will be meeting at the Manchester Enterprise Academy (MEA) on Tuesday and Thursday Evenings for the forseeable future. There is parking and toilets at MEA.

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

4 minutes of run fast* for a count of 20 breaths, walk for 10 breaths (repeating this cycle for 4 minutes) THEN full recovery including some easy running.

* fast – this should be a reasonably smooth acceleration to your maximum pace. By the end of the 4 minutes it will feel EXTREMELY challenging.

REPEAT the above four times

10 mins Cool Down

For background see here.

Thursday Session

20 mins easy warm up – include the suggested drills for the week

300m reps as many times as we have time for – some rest, mostly just getting used to the new circuit!

5 mins cool down

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) but every 1km do a stride (accelerate to 90% of sprint speed, hold it for 10 breaths or approx 20 seconds, then decelerate).

We’re trying a variation of a workout called the Michigan – created in the 1970’s by a coach called Ron Warhurst for his University of Michigan cross country team.

Strength and Conditioning

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

Single leg squats on to a box (or chair)

Suggested Drills for the week

Straight legged running

Hopping

Strides while staying tall

Tuesday Session

10 minutes warm-up

8 minutes effort

4 minutes easy

8 minutes effort

4 minutes easy

4 minutes effort

4 minutes easy

4 minutes effort

4 minutes easy

10 minutes cool-down

Thursday Session

10 minutes warm-up (short!)

1600 build to max

2 minutes ‘float’ in the D

1600 effort

2 minutes ‘float’ in the D

800 effort

2 minutes ‘float’ in the D

800 effort

2 minutes ‘float’ in the D

400 effort

2 minutes ‘float’ in the D

400 effort

2 minutes ‘float’ in the D

Cool-Down

Weekend Session

Minimum of 10 minutes warm up

Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.

At least 10 minutes cool down.

This week we will be doing a little anaerobic style set dropping a few reps if you are doing XC at Woodbank park at the weekend.

We will be working on posture in our drills.

Strength and Conditioning

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

Single leg squats on to a box (or chair)

Suggested Drills for the week

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

Tuesday Session

10 minute warm-up

7 x 3 minutes at somewhere between mile race pace and 3km race pace with 2-3 minutes between efforts

10 minute cool-down

Thursday Session

5 Minutes easy running

Drills and Strides ~ 15- 20 minutes

10x400m @ mile race pace* with 90 seconds rest (gentle walk)

5 minutes easy running to cool down

* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.

Weekend Session

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

A nice week of threshold (MLSS – Maximum Lactate Steady State) work!

Strength and Conditioning

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

Split squats or bulgarian squats are this weeks exercises.

Suggested Drills for the week

A-Progression (A-March, A-Skip, A-Run)

High Knees running

Strides while focusing on 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

5 minutes easy

Warm-up drills

400s with reducing rest – starting with approx. 2 minutes rest and reducing by 10s per rep – until we get to no rest (10-12 reps total)

Cool-Down

Weekend Session

Minimum of 10 minutes warm up

Your longest session of the week and aim to do the last 3rd at as close to race pace for that distance as you can.

This week we keep continuing with the theme of intense efforts with minimal rest in order to prepare us for cross-country season. I’m away (again!) this Thursday so be prepared to count down your own 30 seconds rest, please!

We will be working on posture in our drills.

Strength and Conditioning

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

Single leg squats on to a box (or chair)

Suggested Drills for the week

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

Tuesday Session

10 minute warm-up

7 x 5 minutes at somewhere between mile race pace and 3km race pace with 1 minute between efforts

10 minute cool-down

Thursday Session

5 Minutes easy running

Drills and Strides ~ 15- 20 minutes

7x800m @ mile race pace* with 30 seconds rest

5 minutes easy running to cool down

* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.

Weekend Session

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

This week we continue with the theme of intense efforts with minimal rest in order to prepare us for cross-country season. I’m away this Thursday so be prepared to count down your own 30 seconds rest, please!

We will be working on posture in our drills.

Strength and Conditioning

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

Single leg squats on to a box (or chair)

Suggested Drills for the week

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

Tuesday Session

10 minute warm-up

10 x 3 minutes at somewhere between mile race pace and 3km race pace with 1 minute between efforts

10 minute cool-down

Thursday Session

5 Minutes easy running

Drills and Strides ~ 15- 20 minutes

13x400m @ mile race pace* with 30 seconds rest

5 minutes easy running to cool down

* If you are not sure what your mile race pace is then go for a hard effort on every 400 meters and try and get the same time in each – once you’ve done this session a few times and can get the times of each 400m roughly even that should be a good approximation of your mile race pace.

Weekend Session

A-Progression Drills

High Cadence on the spot with a ‘fall’ into a run

Strides; imagining you have a balloon attached to your head drawing your torso up

As summer draws to a close we are heading towards XC season.This week’s foci are staying tall while running and doing efforts over threshold, recovering just under threshold and repeating.

IMPORTANT – we will be doing some of Tuesday’s session on grass – please bring appropriate footwear!

Strength and Conditioning

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

Single leg squats on to a box (or chair)

Suggested Drills for the week

Straight legged running

Hopping

Strides while staying tall

Tuesday Session

10 minutes warm-up

8 TIMES: 4 minutes build to maximum effort, 2 minutes super easy running as recovery – the aim should be to start each 4 minute effort at roughly 5km race pace and then aim to get faster and faster.

10 minutes cool-down

Thursday Session

5 minutes easy

Warm-up drills

Set One – 200 easy into 200 max – no recovery – repeat for approx. 10 minutes – full recovery then repeat

Cool-Down

Weekend Session

Minimum of 10 minutes warm up

Find a hill suitable for at least two minutes of effort but ideally three, then run 6 to 8 intervals starting steady and accelerating to the maximum effort you feel possible by about half way up the hill, sustain that to the top. Walk down the hill until your breathing returns to normal, then jog down to the starting point.

At least 10 minutes cool down.