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

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 15th December

Only nine running days until Christmas, so below is the training plan for another intensive week. Think of it as two roast potatoes per mile.


The event of the year: The Manchester Harriers Christmas Handicap Sun 22nd at 10am at Wythenshawe track. For those that have not done it, your performance over the last year is fed into the giant MANHAC computer and a start time is scientifically calculated. Faster people start later with the aim of all finishing at the same time. Seasoned members have of course been sandbagging during races all year to get a decent start time. Juniors 1 Mile, Seniors 3 Miles.

Presentation, Athletes of the year awards and mince pies after at Cheadle Social Club SK8 1BQ.

Let George, Debbie or Chris know if you’re running.

The club has a place for one member at the London Marathon. Let David Gregory know before the handicap if you are interested. If you’ve entered and been rejected you’ll be top of the list.

SUNDAY 15th Long run
MONDAY 16th 5 miles steady
TUESDAY 17th 10 X 400m (200m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 18th 3 miles steady
THURSDAY 19th 3 miles tempo (race pace) 1mile w/u 1mile w/d
FRIDAY 20th rest day
SATURDAY 21st Race or sustained run

Seniors’ Endurance Training w/c 8th December

Well done to those that braved the freezing gales at Arrowe Park XC on Sunday. As a reward, you get two more intensive training weeks before Christmas:

SUNDAY 8th Easy 2-3 mile run
MONDAY 9th 5 mile steady
TUESDAY 10th 4 x 800 (400 jog recovery) 1mile warm up 1mile warm down
WEDNESDAY 11th 5 mile steady
THURSDAY 12th Fartlek 2 x (2min, 3min, 4min) 1mile warm up, 1mile warm down. On track 2 x 200 fast (200m walk recovery)
FRIDAY 13th Rest day
SATURDAY 14th Race or sustained run

A few people have told me they’re doing races this coming weekend:

  • For those that haven’t had enough of Cross Country, there is a chance to appreciate the natural undulating beauty of one of Manchester’s finest parks: Boggart Hole Clough during the GM XC on Saturday
  • Stockport 10 Mile on Sunday.
  • I hear there’s good odds on Glen for the 13.10 (miles) at Aintree on Sunday

Seniors’ Endurance Training w/c 1st December

Yes, it is yet another recovery week. Aren’t we kind to you?

Note: the next cross country is on Sunday 8th (not a Saturday as usual)

SUNDAY 1st Long run
MONDAY 2nd 5 mile steady
TUESDAY 3rd 200/400/600/800/600/400/200 (200m jog rec) 1mile warm up 1mile warm down)
WEDNESDAY 4th 5 miles steady
THURSDAY 5th 3 miles easy Fartlek (strides) 1mile warm down 1mile warm up
FRIDAY 6th 3 mile steady
SATURDAY 7th Rest day


Seniors’ Endurance Training w/c 24th November

Nobody seemed to notice that I got my dates all wrong when I accidentally posted this week’s training last week. Rather than doing last week’s training (which was this week’s) again, I thought we should do last week’s planned training this week. So: not this week’s training which we did last week, but last week’s training which we’re going to do this week.

Confused? Good. You’ve hopefully forgotten that I made a mistake. Here’s the plan:

SUNDAY 24th Long run
MONDAY 25th 5 miles steady
TUESDAY 26th 2 X 6 laps (1.5M) tempo run (5 min recovery), 2 x 200m fast 1mile warm up 1mile warm down
WEDNESDAY 27th 5 miles steady
THURSDAY 28th Fartlek 3 miles, 100m to 500m bursts (1mile warm up, 1 mile warm down)
FRIDAY 29th Rest day
SATURDAY 30th Race or easy 5 miles

Seniors’ Endurance Training w/c 10th November

Kudos to all those that ran the Manchester League Cross Country on Saturday despite the disappointing lack of rain and above-zero temperatures. Your reward … is another intensive training week:

SUNDAY 10th 5 mile easy recovery
MONDAY 11th 5 mile steady
TUESDAY 12th 800/1200/1600/1200/800 (400m jog rec) 1mile warm up / 1mile warm down
WEDNESDAY 13th 5 miles steady
THURSDAY 14th Fartlek 4 miles (1mile warmup, 2 miles Fartlek, 1 mile warm down)
FRIDAY 15th Rest day
SATURDAY 16th Race or sustained run