Tag: seniorstraining

Congrats to all those who raced the Manc Uni Relays on Sat. Who knew two miles round some playing fields could be so hard!?

Another intense week this week, including everybody’s favourite: 10x400m on Tue.

SUNDAY 27TH Long run
MONDAY 28TH 5 mile steady
TUESDAY 29TH 10 x 400 (200 jog recovery) 1mile warm up 1 mile warm down
WEDNESDAY 30TH 5 mile steady
THURSDAY 31ST Fartlek 5 miles (1 mile warm up 3 miles F/L 1 mile warm down)
FRIDAY 1ST Rest day
SATURDAY 2ND Race or 5 mile run

Another week marked as intensive.

Reminder: Uni Relays on Saturday.

SUNDAY 20TH Long run
MONDAY 21ST 5 mile steady
TUESDAY 22ND 800,1200,1600,1200,800 (400 jog/walk recovery)
WEDNESDAY 23RD 4 mile steady
THURSDAY 24TH Fartlek 5 miles (1 mile warm up, 3 miles Fartlek 1 mile warm down)
FRIDAY 25TH Rest day
SATURDAY 26TH race or steady 5 mile run

The last of the cross country runners should have been winched out of the mud by the time we get back to the track on Tue so we’re back to an intensive week on the training programme:

SUNDAY 13TH Long run

MONDAY 14TH 5 mile steady

TUESDAY 15TH 5 mile Fartlek (1 mile warm up 3 miles Fartlek, 1 mile warm down)

WEDNESDAY 16TH 5 mile steady

THURSDAY 17TH 4 miles sustained run (1 mile warm up, 2 miles sustained run, 1 mile warm down)

FRIDAY 18TH Rest day

SATURDAY 19TH race or easy run

We’ll let those racing the Manchester Half on Sunday count that as their long run!

It’s a much anticipated part of the new winter training plan this week: A Recovery week. This is where we drop down from six suggested sessions to … uh … six suggested sessions. If you look though, they’re all far less intense than previous weeks.

SUNDAY 6TH 6 mile run
MONDAY 7TH 3 miles steady
TUESDAY 8TH 1 mile warm up, 2 miles sustained 1 mile warm down
WEDNESDAY 9TH 3 miles steady
THURSDAY 10TH 4 miles easy run
FRIDAY 11TH rest day
SATURDAY 12TH Manchester League Cross Country

Another intensive week before a rest week next week with 10x400s and 4M Fartlek to look forward to. I must’ve missed the “What doesn’t kill you makes you stronger” section in our training principles.

SUNDAY 29TH – Long run
MONDAY 30TH – 5 mile steady
TUESDAY 1ST – 10 x 400 (200 jog recovery)
WEDNESDAY 2ND – 5 mile steady
THURSDAY 3RD – Fartlek 4 miles (1 mile warm up, 2 mile long short bursts, 1 mile warm down)
FRIDAY 4TH – Rest day
SATURDAY 5TH – Race or sustained run

Why? Training principles here.

This week’s training. Personally I’m most looking forward to that 10 min rest on Tuesday.

Reminder: Social night on next Saturday. Details here. Get your tickets ASAP!

SUNDAY 22ND Long run
MONDAY 23 RD 5 mile steady
TUESDAY 24TH 2 sets of 400, 600, 400 (200 jog recovery) 10 min between sets
WEDNESDAY 25TH 5 miles steady
THURSDAY 26TH 5 x 5 mins turnarounds (400 between sets, 1mile warm up 1mile warm down)
FRIDAY 27TH Rest day
SATURDAY 28TH Race or sustained run

Why? Training principles here.

Better late than never, week three of the winter training. Marked “intensive”.

Reminder: Social night on 28th Sept. Details here.

SUNDAY 15TH Long run
MONDAY 16TH 5 mile steady
TUESDAY 17TH 3 x 600 (400 jog recovery) 1 mile warm up, 1 mile warm down
WEDNESDAY 18TH 5 mile steady
THURSDAY 19TH Fartlek 4 miles (1 mile warm up 2 miles Fartlek, 1 mile warm down)
FRIDAY 20TH Rest day
SATURDAY 21ST Race or sustained run

Training principles are here.

The first ‘easy’ week of the new training plan flew by, so here’s week two. The principles behind it are here.

Note: After training on Tue (~19.30) we’re off to the Gardener’s Arms just down the road for a brief session to discuss training needs and goals.

SUNDAY 8TH Long run
MONDAY 9TH 5 miles steady
TUESDAY 10TH 200,400,600,800,600,400,200 (same jog recovery) 1 mile warm up 1 mile warm down
WEDNESDAY 11TH 5 miles steady
THURSDAY 12TH Sustained 5 miles
FRIDAY 13TH Rest day
SATURDAY 14TH Race or easy 5 miles

As discussed over this summer’s training, we’ve got Malcolm to put together a more …uh… serious training plan.  The principles behind it are here and we’ll set up an evening to adapt it to everybody’s goals.  But, without waiting for that, let’s get started with week one:

SUNDAY 1ST                      Long run             

MONDAY 2ND                  5 mile steady

TUESDAY 3RD                   8 X 400mtrs (200 jog rec) 1 mile warm up / 1 mile warm down

WEDNESDAY 4TH             5 miles steady

THURSDAY 5TH                 Fartlek 4 miles (1 ml warmup, 2 miles F/L, 1 mile warm down)

FRIDAY  6TH                      Rest day

SATURDAY 7TH                 Race or sustained run