Seniors’ Endurance Training w/c 10th November

Kudos to all those that ran the Manchester League Cross Country on Saturday despite the disappointing lack of rain and above-zero temperatures. Your reward … is another intensive training week:

SUNDAY 10th 5 mile easy recovery
MONDAY 11th 5 mile steady
TUESDAY 12th 800/1200/1600/1200/800 (400m jog rec) 1mile warm up / 1mile warm down
WEDNESDAY 13th 5 miles steady
THURSDAY 14th Fartlek 4 miles (1mile warmup, 2 miles Fartlek, 1 mile warm down)
FRIDAY 15th Rest day
SATURDAY 16th Race or sustained run

Seniors’ Endurance Training w/c 3rd November

Note: No training at Wythenshawe on Tue – there’s a Bonfire Night event on in the park.

It’s a recovery week before we hit the next Manchester League Cross Country on Saturday.

SUNDAY 3 RD 6 mile run
MONDAY 4 TH 3 miles steady
TUESDAY 5TH No training at Wythenshawe, but you can try 3 x 600 easy reps with a 400m jog recovery on your own if you like!
WEDNESDAY 6TH 3 miles steady
THURSDAY 7TH Easy, relaxed 3 mile fartlek (1 mile w/u 1 mile strides, 1 mile w/d)
FRIDAY 8TH Rest day
SATURDAY 9TH Manchester League Cross Country

Seniors’ Endurance Training w/c 27th October

Congrats to all those who raced the Manc Uni Relays on Sat. Who knew two miles round some playing fields could be so hard!?

Another intense week this week, including everybody’s favourite: 10x400m on Tue.

SUNDAY 27TH Long run
MONDAY 28TH 5 mile steady
TUESDAY 29TH 10 x 400 (200 jog recovery) 1mile warm up 1 mile warm down
WEDNESDAY 30TH 5 mile steady
THURSDAY 31ST Fartlek 5 miles (1 mile warm up 3 miles F/L 1 mile warm down)
FRIDAY 1ST Rest day
SATURDAY 2ND Race or 5 mile run

Seniors’ Endurance Training w/c 13th October

The last of the cross country runners should have been winched out of the mud by the time we get back to the track on Tue so we’re back to an intensive week on the training programme:

SUNDAY 13TH Long run

MONDAY 14TH 5 mile steady

TUESDAY 15TH 5 mile Fartlek (1 mile warm up 3 miles Fartlek, 1 mile warm down)

WEDNESDAY 16TH 5 mile steady

THURSDAY 17TH 4 miles sustained run (1 mile warm up, 2 miles sustained run, 1 mile warm down)

FRIDAY 18TH Rest day

SATURDAY 19TH race or easy run

We’ll let those racing the Manchester Half on Sunday count that as their long run!

Seniors’ Endurance Training w/c 6th October

It’s a much anticipated part of the new winter training plan this week: A Recovery week. This is where we drop down from six suggested sessions to … uh … six suggested sessions. If you look though, they’re all far less intense than previous weeks.

SUNDAY 6TH 6 mile run
MONDAY 7TH 3 miles steady
TUESDAY 8TH 1 mile warm up, 2 miles sustained 1 mile warm down
WEDNESDAY 9TH 3 miles steady
THURSDAY 10TH 4 miles easy run
FRIDAY 11TH rest day
SATURDAY 12TH Manchester League Cross Country