Group Key Training Sessions

On this section and linked pages, will be details of my key sessions and races + all above. 

Whether Tuesday, Thursday, Saturday or Sundays. 

Check weekly for updates and changes, with the side panel showing current training.

I will also attach pages on other sections, with some event specifics or types of training, 

with more detail.

On another page I will publish a training block, training and racing plan.

 For those aiming to race on a variety of surfaces, key sessions to progress to peak performance goals.

Track 1500m to 10,000m including steeplechase.

Road (including relays) 3k and up to marathon or even ultra-marathon.

Cross country and trail races, also fell, hill and mountain running.

There are sessions within sessions, planned for runners individual needs, so don't take all sessions shown as literal, because there will be current week fine tuning and adaptations for individuals and event specifics .

Our Club Training Groups : 

Ages from 15 years upwards.  Men & Women. 

Usually a minimum standard of 24 mins 5K: 49 mins 10K on Tuesdays and Sundays 

and 22 mins / 45mins on Thursdays and Saturdays. 

Fastest men are approx sub 15min 5k & 31min 10k 2h30m marathon

And Women 17min 5k : 35min 10k and 2h45 marathon.

N.B. There are other more novice groups available, or conversely faster & more track and middle-distance based groups on other days.

Tuesdays from Wythenshawe Track,  6:45pm for 7.00pm leave.

Spring & Summer runs on the Mersey Valley Trails & fields. These will be in the Mersey Valley, Turn Moss Fields, Chorlton Woods & Ees, Chorlton Water Park / Sub Station hills, Manchester University Fields, there will also be every five or six weeks, a 4.6 miles trail handicap run @ LT tempo, along the canal & river.

A variety of Tempo runs @ threshold pace on shorter runs, steady state marathon tempo on longer, obla progression runs, or just steady runs. Some weeks repetition sessions on trail path or grass, sometimes with hills.

Split into 3 or 4 standard groups.

These will be fine tuned to individuals and their requirements, but will follow a formulaic and progressive pattern, also reflecting racing plans. 

N.B. Autumn / winter will be on roads when light fails.

Also Check out the Sale Harriers Manchester- website, training-endurance, for a seasonal overview of likely sessions / runs.

Thursdays from Wythenshawe Track 7.00pm.

7.00pm warm up, 7:20pm proprioceptive drills with main session starting at 7.30pm prompt.

Currently we have three groups of those aiming for roughly 30 minutes to 35 minutes 10K Standard, 36 minutes to 40 minutes 10K Standard and 41minutes to 45minutes. 

But will hope to develop so that standards will evolve to :- 10k's in a) 29min and c) down to 47mins. 

Over the summer some sessions will actually be on the grass over at the Manchester University Playing Fields in Wythenshawe and based around 3K -5K pace most weeks, dependant on weekend racing plans, but also some fartlek or 10K pace sessions.

There may be Lactate Threshold pace sessions and some Tempo runs at LT or High Steady State for those going for an Spring /Autumn half or Full Marathon races, also bearing in mind requirements for the Welsh Castles Relay..

But main sessions over the winter will be on the Athletics Track, perimeter grass or a road loop, with the aim of a cross-country season peaking in February, but still able to perform a good 10K or half marathon any time.

Saturday Morning Sessions (when not clashing with races). 

Earlier warm up or run there from Sale or home, with the main session starting at 10.00am prompt.

These will usually be at either John Leigh Park, Altrincham for hill repetitions, sprints or hill short tempo runs, or fartlek runs on undulating grass loops. Alternatively at the Manchester University Fields, Wythenshawe for tempo intervals or 8-10K based long cruise repetition sessions or van LT / short tempo run on short fast grass. Some weeks a long progression run from Crossford. 

Sunday Long Trail Runs, from Crossford Bridge 9.30am. will be regular when not clashing with main races. Or periodically with a pub start/ finish), such as in Hayfeild, Kinder Scout, Longendale Valley, Goyt valley, Lyme Park / Gritstone Trail or the Bollin Valley (Bowdon, Hale, Ashley, Mobberley).

In Autumn and Late winter /early spring some groups marathon or 1/2mara training, by doing long trail and off-road runs, extending time on feet and introducing event specific pace some weeks during an approx 2 hours or more run, with 8 to 23 miles, with marathon pace sections extending over the weeks, with more sections on road, ie event specific training. 

But also some progression runs, from easy to steady and on to steady state (marathon or even 1/2M tempo), then easy cool down. Some times these may replace a Saturday key session or actually on a Saturday.

But contact me if you want to join any of the groups.      

07804 892080  drrunningwise52@gmail.com

I will publish here a regular plan of sessions, but some could be subject to fine tuning or change because of weather.