Seniors’ Endurance Training w/c 11th May

Tuesday 11th

6 x 3 mins at 5k effort. 4 min jog/easy run recovery.

Thursday 6th

6 x 1000m at 80% effort. 3 mins recovery

3 x 50m strides (full recovery, 3 mins)

Saturday/Sunday         60+ min easy run

Notes

This schedule again focuses on 5k/10k conditioning. Details here.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 3rd May

Tuesday 4th

40 minutes easy Fartlek. Including 2 -3 long efforts of 3 – 4 minutes. Short efforts over 1min at random. Regrouping after efforts.

2 x 50mtrs fast with 5 min between runs.             

Thursday 6th

2 x 6 x 400m

2 min between 400’s, 5 minutes between sets.

As you feel but aiming to return HR to 120 – 130 between runs, this will difficult but fun as a very familiar session.

Plenty of warm up and warm down.

Saturday/Sunday           10-12 mile

Notes

This schedule again focuses on 5k/10k conditioning.

This plan continues to assume that each week includes a long (1hr – 2hr) very easy run – nominally on Saturday or Sunday. These runs are required for the develop of aerobic systems. Mileage can be as much as practical but essentially at easy or jog pace. Pace is not a good indicator of benefit, feeling is.

It is advised to include 1-2 steady easy runs over 30 minutes during every 7 days.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 26th April

Tuesday 26th

Short Tempo

 15 mins steady group warm-up

 15mins at 10k pace (able to speak in v.short phrases)

 15 mins group warm-down

Thursday 28th

 10 mins steady warm-up

 5 x 2 mins at 3k pace (short sentence ability) 2 mins recovery between each

 20 minutes v.easy warm down

Saturday/Sunday            

Long 60+ minute easy run

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 19th April

Tuesday 40 mins easy group fartlek. Efforts variable between 50 and 400m (10secs to 2 mins), always applying effort on rises.

Thursday

  • 10 mins warm up
  • 3 mins at 5K pace, 2 mins easy recovery
  • 2 mins at 3K pace, 2 mins easy recovery
  • repeat 3 times
  • 3x 50m, 3 min recovery concentrating on style
  • 10 min warm down

Saturday/Sunday Long 60+ minute easy run.

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Please book your sessions here: Tuesday Thursday

Seniors’ Endurance Training w/c 12th April

Tuesday Short Tempo. 15 mins steady group warm-up, 15mins at 10k pace (able to speak in very short phrases)15 mins group warm-down.

Thursday Two sets of 6 x 400m, 2 mins jog recovery. 5 mins between sets.

Saturday/Sunday Long 60+ minute easy run or hills to be arranged.

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Seniors’ Endurance Training w/c 5th April

Tuesday – 5 mile steady run with gradual acceleration over the final 2mile to finish at 5K race pace (for final 800m)

Thursday

  • 5 x 2 mins (2 min jog recovery) 3k pace covering approx. 500m. Breathing indicator: strong, deep and steady, difficult to talk.
  • 2 x 50m fast (walk back/long full recovery).
  • 1 mile warm up / 1 mile warm down.

This is not intended to be an intense anaerobic session, as soon as the runs start to become distressful end the session.

Sunday – 10-12 mile

Also – one or two steady easy runs over 30 minutes

Notes

This schedule again focuses on 5k/10k conditioning. It is assumed that target races will not occur before the end of the Summer.

Your aerobic base will have developed well over the lockdown and it is now time to introduce some strength through hill and some threshold intervals. Hill sessions are important and will be arranged.

Mileage Target 40+ maintaining a strong aerobic content. Weekly mileage is presented as an example, however individual athlete norms can be discussed.

It is advised to include 1-2 steady easy runs over 30 minutes every 7 days.

All track and interval sessions should include a minimum of 1mile w/u and 1mile w/d.

Seniors’ Endurance Training w/c 4th Jan

Note: There are no seniors’ endurance training sessions due to current Covid rules.

We’re on week four of the Aerobic training phase of our training plan:

  • Long Run (1-2 hours, steady, relaxed “slow”)
  • 7th  – 30 mins “Out and Back”
  • 9th  – Steady 45 minute run, just below Anaerobic with jog w/u and w/d
  • Jog run (as long as possible)

“Out and back” is:

  1. Warm-up for a mile or so.
  2. Run “out” for 15 mins at a comfortably fast pace – you should still be able to talk for 30s
  3. Run “back” at a slightly faster pace. You should get back to the start in about 14min 30s
  4. Warm down for a mile or so

Choose a relatively flat route – running “back” downhill is missing the point!

Recap

Winter training guidelines are here.

  • 4 days a week
  • 5 phases
  • Each phase focusses on a key strength: Aerobic, Strength, Anaerobic, Integration of phases and Preparation for races.
  • Builds in a base for races in the Spring and Summer.

Phase 1 – Aerobic

  • 10-12 weeks
  • Objective: Develop the Aerobic capacity of the athlete as a foundation to later apply Anaerobic stimuli.
  • In this phase you CANNOT run to slowly, but it is possible to run to fast.
  • Recovery is as important as running.

You should be able to talk for 30s whilst running- slow down or take recovery if you can’t.

Seniors’ Endurance Training w/c 21st Dec

Tue 22nd is the last session at Wythenshawe of 2020. Back on Jan 5th. See here for various runs planed over the break.

Our new Winter training guidelines are here. It’ll be a little different.

  • 4 days a week
  • 5 phases
  • Each phase focusses on a key strength: Aerobic, Strength, Anaerobic, Integration of phases and Preparation for races
  • Builds in a base for races in the Spring and Summer.

Phase 1 – Aerobic

  • 10-12 weeks
  • Objective: Develop the Aerobic capacity of the athlete as a foundation to later apply Anaerobic stimuli.
  • In this phase you CANNOT run to slowly, but it is possible to run to fast.

You should be able to talk for 30s whilst running- slow down or take recovery if you can’t.

Week 2

  1. Long Run (1-2 hours, depending on wax possible, steady, relaxed “slow”)
  2. Tue 22nd   30 mins “Out and Back”
  3. Steady 45 minute run, just below Anaerobic with jog w/u and w/d
  4. Jog run (as long as possible)

The “out and back” is a high-end aerobic run:

  1. Warm-up briefly.
  2. Run at a comfortably fast pace.
  3. Take your split at half way and the final time at the finish.
  4. Compare the times for each half.

The out and back times should be the same.

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