Seniors’ Endurance Training w/c 16th Feb

Apparently this is an easy week.

SUNDAY 16th Long run
MONDAY 17th 5 mile steady
TUESDAY 18th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 19th 3 mile steady
THURSDAY 20th 3 mile Fartlek (short 100m – 300m strides) 1mile warm up 1mile warm down
FRIDAY 21st rest day
SATURDAY 22nd National Cross Country

Plan to April

Malcolm writes:

The February and March planning develops a little to add variety into some of the sessions and suggests ways in which steady and tempo runs (of any distance) can be slightly modified to add benefit. These techniques might be applied during a standard run but can also be applied (with self-control during a Park run or race) 

Even when not specified it is assumed a normal warm up program is completed.

 The content of the sessions follows good practice and I do not feel it is necessary at this stage to adopt a two-tier approach. If the sessions are two much then the number of repetitions can be reduced (lower the number or leave out the longest rep in a pyramid), if the content is too low then a repetition can be added, or the speed of the effort increased.

Alternatively, other runs can be added, or the length of runs increased in the week to add mileage.

My observation at the present time is that the effort expended in the group sessions is about right and the “challenge” is about right. A long run, two group sessions and a race or tempo run is plenty ( without the support of lottery funding) and if this is done in a week you should need recovery days.

The mileage (if fully followed) is the same at 35+ miles / week. It is appreciated that this is not possible for all athletes and will vary from runner to runner, This is not a problem as recovery from the sessions completed is very important. 

I will clarify the new points as we meet


WEEK FEBRUARY 23RD -29TH
SUNDAY 23rd Long run
MONDAY 24th 5 mile steady
TUESDAY 25th 3 X 1000m (400m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 26th 3 mile steady
THURSDAY 27th 5 mile Tempo run (increase pace slowly for last 3 miles)
FRIDAY 28th rest day
SATURDAY 29th Race or sustained run

WEEK MARCH 1ST – 7TH
SUNDAY 1st Long run
MONDAY 2nd 5 mile steady
TUESDAY 3rd 3 x 1600m (5 min rec) possibly on road
WEDNESDAY 4th 5 mile steady
THURSDAY 5th 3 mile variable fartlek (1mi w/u, 1ml w/d) 5 ml total
FRIDAY 6st Rest day
SATURDAY March 7th Race or Sustained run (3-4mile)

WEEK MARCH 8TH-14TH
SUNDAY 8th Long run
MONDAY 9th 5 mile steady
TUESDAY 10th 3 x (3 x 600m I min rec) 5 min between sets, 3 x 150m fast walk back rec.
WEDNESDAY 11th 3 mile steady
THURSDAY 12th 3 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d, 5 mi total
FRIDAY 13th rest day
SATURDAY 14th Race or sustained run

WEEK MARCH 15TH -21ST
SUNDAY 15th Long run / Wilsmlow Half
MONDAY 16th 5 mile steady
TUESDAY 17th 200,400,600,800,1000,800,600,400,200 (200m jog rec)
WEDNESDAY 18th 3 mile steady
THURSDAY 19th 4 mile Fartlek (variable efforts) 1mile w/u 1mile w/d
FRIDAY 20th rest day
SATURDAY 21st Race or sustained run

WEEK MARCH 22ND-28TH
SUNDAY 22nd Long run
MONDAY 23rd 5 mile steady
TUESDAY 24th 2 x (1000m,800m, 400m)(200m jog recovery) 3 x 150m fast walk back rec.
WEDNESDAY 25th 3 mile steady
THURSDAY 26th MHAC Club Parrlauf (20 x 200)
FRIDAY 27th rest day
SATURDAY 28th Race or sustained run

WEEK MARCH 29TH -APRIL 4TH
SUNDAY 29th Long run
MONDAY 30th 5 mile steady
TUESDAY 31th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 1st 3 mile steady
THURSDAY 2nd 5mile Tempo (pace increase from 2 ml)
FRIDAY 3rd rest day
SATURDAY 4th Race or sustained run

WEEK APRIL 5TH -11TH
SUNDAY 5th Long run or Really Long Run – Manchester Marathon
MONDAY 6th 5 mile steady
TUESDAY 7th 4 X 800m (400m jog recovery) 3 x 200m fast walk back recovery
WEDNESDAY 8th 3 mile steady
THURSDAY 9th 5 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 10th rest day
SATURDAY 11th Race or sustained run

Seniors’ Endurance Training w/c 9th Feb

This week’s training:

SUNDAY 9th Easy 2/3 mile run
MONDAY 10th 5 mile steady
TUESDAY 11th 4 x 800m (400m jog recovery) 2 X 300m fast (100m walk rec)
WEDNESDAY 12th 5 mile steady
THURSDAY 13 th 5 mile fartlek (1 ml steady, 3mls with variable surges, 1ml steady)
FRIDAY 14th Rest day
SATURDAY 15th Race or sustained run

Plan to April

Malcolm writes:

The February and March planning develops a little to add variety into some of the sessions and suggests ways in which steady and tempo runs (of any distance) can be slightly modified to add benefit. These techniques might be applied during a standard run but can also be applied (with self-control during a Park run or race) 

Even when not specified it is assumed a normal warm up program is completed.

 The content of the sessions follows good practice and I do not feel it is necessary at this stage to adopt a two-tier approach. If the sessions are two much then the number of repetitions can be reduced (lower the number or leave out the longest rep in a pyramid), if the content is too low then a repetition can be added, or the speed of the effort increased.

Alternatively, other runs can be added, or the length of runs increased in the week to add mileage.

My observation at the present time is that the effort expended in the group sessions is about right and the “challenge” is about right. A long run, two group sessions and a race or tempo run is plenty ( without the support of lottery funding) and if this is done in a week you should need recovery days.

The mileage (if fully followed) is the same at 35+ miles / week. It is appreciated that this is not possible for all athletes and will vary from runner to runner, This is not a problem as recovery from the sessions completed is very important. 

I will clarify the new points as we meet


WEEK FEBRUARY 16TH-22ND
EASY
SUNDAY 16th Long run
MONDAY 17th 5 mile steady
TUESDAY 18th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 19th 3 mile steady
THURSDAY 20th 3 mile Fartlek (short 100m – 300m strides) 1mile w/u 1mile w/d
FRIDAY 21st rest day
SATURDAY 22nd NATIONAL CC

WEEK FEBRUARY 23RD -29TH
SUNDAY 23rd Long run
MONDAY 24th 5 mile steady
TUESDAY 25th 3 X 1000m (400m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 26th 3 mile steady
THURSDAY 27th 5 mile Tempo run (increase pace slowly for last 3 miles)
FRIDAY 28th rest day
SATURDAY 29th Race or sustained run

WEEK MARCH 1ST – 7TH
SUNDAY 1st Long run
MONDAY 2nd 5 mile steady
TUESDAY 3rd 3 x 1600m (5 min rec) possibly on road
WEDNESDAY 4th 5 mile steady
THURSDAY 5th 3 mile variable fartlek (1mi w/u, 1ml w/d) 5 ml total
FRIDAY 6st Rest day
SATURDAY March 7th Race or Sustained run (3-4mile)

WEEK MARCH 8TH-14TH
SUNDAY 8th Long run
MONDAY 9th 5 mile steady
TUESDAY 10th 3 x (3 x 600m I min rec) 5 min between sets, 3 x 150m fast walk back rec.
WEDNESDAY 11th 3 mile steady
THURSDAY 12th 3 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d, 5 mi total
FRIDAY 13th rest day
SATURDAY 14th Race or sustained run

WEEK MARCH 15TH -21ST
SUNDAY 15th Long run / Wilsmlow Half
MONDAY 16th 5 mile steady
TUESDAY 17th 200,400,600,800,1000,800,600,400,200 (200m jog rec)
WEDNESDAY 18th 3 mile steady
THURSDAY 19th 4 mile Fartlek (variable efforts) 1mile w/u 1mile w/d
FRIDAY 20th rest day
SATURDAY 21st Race or sustained run

WEEK MARCH 22ND-28TH
SUNDAY 22nd Long run
MONDAY 23rd 5 mile steady
TUESDAY 24th 2 x (1000m,800m, 400m)(200m jog recovery) 3 x 150m fast walk back rec.
WEDNESDAY 25th 3 mile steady
THURSDAY 26th MHAC Club Parrlauf (20 x 200)
FRIDAY 27th rest day
SATURDAY 28th Race or sustained run

WEEK MARCH 29TH -APRIL 4TH
SUNDAY 29th Long run
MONDAY 30th 5 mile steady
TUESDAY 31th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 1st 3 mile steady
THURSDAY 2nd 5mile Tempo (pace increase from 2 ml)
FRIDAY 3rd rest day
SATURDAY 4th Race or sustained run

WEEK APRIL 5TH -11TH
SUNDAY 5th Long run or Really Long Run – Manchester Marathon
MONDAY 6th 5 mile steady
TUESDAY 7th 4 X 800m (400m jog recovery) 3 x 200m fast walk back recovery
WEDNESDAY 8th 3 mile steady
THURSDAY 9th 5 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 10th rest day
SATURDAY 11th Race or sustained run

Seniors’ Endurance Training w/c 2nd Feb and plan until April

This week is an easy week:

Week commencing 2nd Feb 2020

SUNDAY 2nd Long run
MONDAY 3rd 5 mile steady
TUESDAY 4th 200/400/600/800/1000/800/600/400/200 (200m jog rec)
WEDNESDAY 5th 5 mile steady
THURSDAY 6th 3 mile easy with variable strides in final mile
FRIDAY 7th Rest day
SATURDAY 8th MANCHESTER LEAGUE HEATON PARK

Plan to April

Malcolm writes:

The February and March planning develops a little to add variety into some of the sessions and suggests ways in which steady and tempo runs (of any distance) can be slightly modified to add benefit. These techniques might be applied during a standard run but can also be applied (with self-control during a Park run or race) 

Even when not specified it is assumed a normal warm up program is completed.

 The content of the sessions follows good practice and I do not feel it is necessary at this stage to adopt a two-tier approach. If the sessions are two much then the number of repetitions can be reduced (lower the number or leave out the longest rep in a pyramid), if the content is too low then a repetition can be added, or the speed of the effort increased.

Alternatively, other runs can be added, or the length of runs increased in the week to add mileage.

My observation at the present time is that the effort expended in the group sessions is about right and the “challenge” is about right. A long run, two group sessions and a race or tempo run is plenty ( without the support of lottery funding) and if this is done in a week you should need recovery days.

The mileage (if fully followed) is the same at 35+ miles / week. It is appreciated that this is not possible for all athletes and will vary from runner to runner, This is not a problem as recovery from the sessions completed is very important. 

I will clarify the new points as we meet


WEEK FEBRUARY 9TH – 15TH
SUNDAY 9th Easy 2/3 mile run
MONDAY 10th 5 mile steady
TUESDAY 11th 4 x 800m (400m jog recovery) 2 X 300m fast (100m walk rec)
WEDNESDAY 12th 5 mile steady
THURSDAY 13 th 5 mile fartlek (1 ml steady, 3mls with variable surges, 1ml steady)
FRIDAY 14th Rest day
SATURDAY 15th Race or sustained run

WEEK FEBRUARY 16TH-22ND
EASY
SUNDAY 16th Long run
MONDAY 17th 5 mile steady
TUESDAY 18th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 19th 3 mile steady
THURSDAY 20th 3 mile Fartlek (short 100m – 300m strides) 1mile w/u 1mile w/d
FRIDAY 21st rest day
SATURDAY 22nd NATIONAL CC

WEEK FEBRUARY 23RD -29TH
SUNDAY 23rd Long run
MONDAY 24th 5 mile steady
TUESDAY 25th 3 X 1000m (400m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 26th 3 mile steady
THURSDAY 27th 5 mile Tempo run (increase pace slowly for last 3 miles)
FRIDAY 28th rest day
SATURDAY 29th Race or sustained run

WEEK MARCH 1ST – 7TH
SUNDAY 1st Long run
MONDAY 2nd 5 mile steady
TUESDAY 3rd 3 x 1600m (5 min rec) possibly on road
WEDNESDAY 4th 5 mile steady
THURSDAY 5th 3 mile variable fartlek (1mi w/u, 1ml w/d) 5 ml total
FRIDAY 6st Rest day
SATURDAY March 7th Race or Sustained run (3-4mile)

WEEK MARCH 8TH-14TH
SUNDAY 8th Long run
MONDAY 9th 5 mile steady
TUESDAY 10th 3 x (3 x 600m I min rec) 5 min between sets, 3 x 150m fast walk back rec.
WEDNESDAY 11th 3 mile steady
THURSDAY 12th 3 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d, 5 mi total
FRIDAY 13th rest day
SATURDAY 14th Race or sustained run

WEEK MARCH 15TH -21ST
SUNDAY 15th Long run / Wilsmlow Half
MONDAY 16th 5 mile steady
TUESDAY 17th 200,400,600,800,1000,800,600,400,200 (200m jog rec)
WEDNESDAY 18th 3 mile steady
THURSDAY 19th 4 mile Fartlek (variable efforts) 1mile w/u 1mile w/d
FRIDAY 20th rest day
SATURDAY 21st Race or sustained run

WEEK MARCH 22ND-28TH
SUNDAY 22nd Long run
MONDAY 23rd 5 mile steady
TUESDAY 24th 2 x (1000m,800m, 400m)(200m jog recovery) 3 x 150m fast walk back rec.
WEDNESDAY 25th 3 mile steady
THURSDAY 26th MHAC Club Parrlauf (20 x 200)
FRIDAY 27th rest day
SATURDAY 28th Race or sustained run

WEEK MARCH 29TH -APRIL 4TH
SUNDAY 29th Long run
MONDAY 30th 5 mile steady
TUESDAY 31th 10 X 400m (200m jog recovery) 3 x 150m fast walk back recovery
WEDNESDAY 1st 3 mile steady
THURSDAY 2nd 5mile Tempo (pace increase from 2 ml)
FRIDAY 3rd rest day
SATURDAY 4th Race or sustained run

WEEK APRIL 5TH -11TH
SUNDAY 5th Long run or Really Long Run – Manchester Marathon
MONDAY 6th 5 mile steady
TUESDAY 7th 4 X 800m (400m jog recovery) 3 x 200m fast walk back recovery
WEDNESDAY 8th 3 mile steady
THURSDAY 9th 5 mile Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 10th rest day
SATURDAY 11th Race or sustained run

Seniors’ Endurance Training w/c 26th January

It’s the third intensive week in a row – you should be feeling either really fit or slightly broken by the end of this.

SUNDAY 26th Long run
MONDAY 27th 5 miles steady
TUESDAY 28th 4 x 600 (200 walk recovery) 1mile warm up, 1mile warm down
WEDNESDAY 29th 5 mile steady
THURSDAY 30th 3 miles variable fartlek 1mile warm up, 1mile warm down
FRIDAY 31st Rest day
SATURDAY March 1st Race or Sustained run (3-4mile)

Seniors’ Endurance Training w/c 19th January

All that Christmas eating should be a distant memory now, so we’ll all need to think of new excuses: Yes, it’s another intensive week. Tuesday looks like one of those “I’ll be glad when it’s over” sessions.

SUNDAY 19th Long run
MONDAY 20th 5 miles steady
TUESDAY 21th 10 X 400m (200m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 22nd 3 miles steady
THURSDAY 23rd 3 miles Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 24th rest day
SATURDAY 25th Race or sustained run

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.

Seniors’ Endurance Training w/c 12th January

Well done to all those who competed in the Cross Country on Sat – we had a good turn out. Your reward is another intensive training week:

SUNDAY 12th Easy 2 or 3 mile run
MONDAY 13th 5 mile steady
TUESDAY 14th 4 x 800 (400 jog recovery) 2 X 300m fast (300m walk rec) 1mile warm up 1mile warm down
WEDNESDAY 15th 5 mile steady
THURSDAY 16th Fartlek 2 x (2min, 3min, 4min) 1mile warm up, 1mile warm down (long efforts) On track 2 x 200 fast (200m walk recovery)
FRIDAY 17th Rest day
SATURDAY 18th Race or sustained run

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.

Seniors’ Endurance Training w/c 5th January

New year, new decade, new training plan. Malcolm has generously given us an easy week to prepare us for the cross country at Tatton Park on Saturday:

SUNDAY 5th Long run
MONDAY 6th 5 mile steady
TUESDAY 7th 200/400/600/800/600/400/200 (200m jog rec) 1mile warm up 1mile warm down
WEDNESDAY 8th 5 miles steady
THURSDAY 9th 3 miles easy Fartlek (strides) 1mile warn up 1mile warm down
FRIDAY 10th Rest day
SATURDAY 11th MANCHESTER LEAGUE TATTON PK

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.