Seniors’ Endurance Training w/c 26th August

This week’s plan:

Tuesday
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.

Thursday
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.

Tuesday
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.

Thursday
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.

Seniors’ Endurance Training w/c 29th July

This week’s training theme is: “Running”.

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.

We’ll naturally split into a couple of groups. Practice making it look easy as you pass the other group going the other way 🙂

Thur – Track speed session:

1: 3 x 200m / 200m / 800m – 200m jog between reps, 400m jog between sets

2: 4 x 200m / 200m / 800m – 200m jog between reps, 400m jog between sets

3: 4 x 400m / 800m – 400m jog recovery

Seniors’ Endurance Training w/c 22nd July

A few people have noted they struggle with the heat whilst pursuing their international racing careers in hotter countries…and a some of us find it “a bit hard work” going for a jog whilst on holiday.

So, we’ve organised a special “heat acclimatisation” training week:

Tue – Steady run around the park in ~30°C heat. Seriously: bring some water and take it easy.

Thur – Sale Sizzler 5K Race 3, 7.30pm. As close as Manchester gets to sizzling at ~27°C.

Note: no training at Wythenshawe on Thur because of Sizzler race.

Seniors’ Endurance Training w/c 15th July

Tue: Because it was so much pain fun last time, we’re back to 800m on the paths across the park between Wythenshawe Rd and Altrincham Rd. 10k pace, jog the short sides (see map). Four loops, aim for consistency without sandbagging: If you did it a fortnight ago and were consistent, you probably weren’t trying hard enough.


Thur: Good news: short. Bad news: fast. 800, 600, 400, 200 with 30s standing rest between them. Take a 5 minute break and repeat once more. If you are feeling super-fit or just insane, feel free to do a 3rd set. Pace: as fast as possible. I can’t make it, but James will be there to keep you honest – and you’ll be there to keep James honest.

No photo description available.