Seniors’ Endurance Training w/c 23rd Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

We can still train though. You can meet up with one other person for exercise outdoors, so it might be more motivating to meet up with someone for these sessions.

Tuesday 24th 4mile Tempo (85% effort) half mile warm up half mile warm down

Thursday 26th 1600m, 1200m, 800m, 400m (x2) 200 jog recovery, 400m jog between sets OR 6min, 4min, 3min, 2min (x2) 2min jog recovery, 5 min jog between sets

Long run    10 -12 mile

Nominal mileage    23

Seniors’ Endurance Training w/c 16th Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

We can still train though. You can meet up with one other person for exercise outdoors, so it might be more motivating to meet up with someone for these sessions.

Tuesday 17th 40 minute Fartlek (variable efforts)

Thursday 19th 6 x 800m, 2 min jog recovery OR 6 x 3min, 2 min jog recovery, then 2 x 150m fast strides

Sunday was supposed to be hill training, so no long run and suggested weekly mileage of 16.

Seniors’ Endurance Training w/c 9th Nov

Training sessions at Wythenshawe are cancelled until lockdown rules change to allow them again.

Training doesn’t stop though. This week’s plan below.

Under current rules, it seems you’re allowed to meet up with one other person for exercise outdoors. You might want to try ‘buddying up’ with someone for these sessions.

Tuesday 10th – 6 mile Fartlek with variable length efforts

Thursday 12th – 2 x 6 x 400m (1 min rolling jog recovery i.e. 100m jog) 400m jog between sets

OR 2 x 6 x 2 min effort (1 min recovery, 5 min between sets)

Long run    10-12 mile

Nominal mileage    21

Seniors’ Endurance Training w/c 26th Oct

We thought about a Halloween special training plan, but 20×200 looks scary enough as it is. Background and principles behind our current training plan here.

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

Tuesday 27th 1 mile warm up, 4 mile Fartlek (variable efforts 100m – 600m), 1 mile warm down.

Thursday 29th 2 mile warm up, 20 x 200m (100m rolling jog recovery), 2 mile warm down

Long Run: 10-12 miles

Nominal mileage 25

Seniors’ Endurance Training w/c 19th Oct

This week looks simple, which probably means it’ll be really hard. Background and principles behind our current training plan here.

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

Tuesday 20th 6 mile Tempo acceleration over miles 3 – 5 (3 miles)

Thursday 22nd 4 x 1200m (2 min recovery)

Long Run: 10-12 miles

Nominal mileage 23

Seniors’ Endurance Training w/c 12th Oct

Week two of month two of our four month 2021 competition plan. Eh? Anyway, this week includes hills and 1600m reps. We’ll be inspecting your doctor’s notes saying you can’t train very carefully.

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

Tuesday 13th 6 mile Fartlek with variable length efforts

Thursday 15th (1600, 1200, 800, 400) x 2. 2 min recovery, 5 min between sets

Sunday 18th Hills (Group) Woodbank/Vernon Park (no long run)

Nominal mileage 19

Seniors’ Endurance Training w/c 5th Oct

Month two of our four month plan aimed at competition in 2021 starts this week.

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

Tuesday 6th  6 mile steady run with gradual acceleration over the final 2 mile to 90% 5K race pace

Thursday 8th  2 x 6 x 400m (1 min recovery) 5 min between sets

Long run YES (10-12 mile)

Nominal mileage 23

Seniors’ Endurance Training w/c 28st Sept

Week five 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.

Tuesday 1 mile warm up, 4 mile Tempo (90% race effort) 1 mile warm down

Thursday

6 x 800m (2 min recovery)

Full recovery

3 x 150m style strides/sprints (walk back recovery)

Long run            YES

Nominal mileage            23

Seniors’ Endurance Training w/c 21st Sept

Week four 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 4 – Nominal mileage: 21

Tuesday 22nd Low intensity group run (6 – 8 miles)

Thursday 24th 20 x 200m (100m jog recovery) with 2 mile warm up, 2 mile warm down

Long run            10-12 miles

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