Seniors’ Endurance Training w/c 22nd September

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.

Seniors’ Endurance Training w/c 15th September

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.

Seniors’ Endurance Training w/c 8th September

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

Seniors’ Endurance Training w/c 1st September

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

I seem to recall him saying “it starts with an easy week”.

Seniors’ Endurance Training w/c 26th August

This week’s plan:

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.

Hitting the track again with 6, 8 or 10 lots of 400m with 400m jog recovery.

Seniors’ Endurance Training w/c 19th August

Neil has set the plan for this week:
Bring ‘serious’ race faces, enthusiasm and possibly water.

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.

Track speed session -200m/200m/800m (200m between reps, 400 between sets)
Do 3, 4 or 5

Seniors’ Endurance Training w/c 12th August

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.