AUTUMN 2023

Tempo Pace Training Groups      

Running Pace Charts  5k, 10k, (LTP) Tempo, HM, Marathon, Steady, Easy & recovery

Group Training and CLUB RACE FIXTURES 

Hi all

The end of Summer 23, the final track Leagues, Champs, open races & BMC races. 

A holiday break for some, others are back for the Mid Cheshire 5k

So end of Summer 5k's on road, Autumn 10K's, HM's and marathons.

Road Relay Champs start in a few weeks, North West Counties in Heaton Park in 3 weeks,

North of England 6 & 4 Stage in Birkenhead Park 2 weeks later and 2 weeks after in Sutton  Park,

Birmingham, the English National Champs 6 & 4 Stage, 3 stage for Young Athletes.

Followed by the long 5 months XC Season start and a chance to recharge, rebuild endurance and strength, hone those xc racing skills.

Practice and sharpen racing skills, get on start lines with some of the countries top racers.

Make those subtle training changes to progress you to the next level.

A chance for some to catch up on training and training that they have missed over the summer.

I will set out a blueprint for Autumn training over the next week or two.

Just a  XC taster in the youtube video below

Some XC running basic tips

Autumn XC Races

Sat 14 Oct MACCL #1, Heaton Pk

Sat 21 Oct Northern XC Relay Champs, Graves Park Sheffield.

Sat 21 Oct BRITISH ATHLETICS FELL AND HILL RELAY, Keswick

Sat 21 Oct University of Manchester Relays, Uni  Sports Field

Sat 28 Oct GB Masters XC Relay V35+, Long Eaton Notts

Sat 4  Nov English XC Relay Champs Mansfield

Sat 11 Nov MACCL #2 Wythenshawe Park

N,B. Junior i.e. Under 20, race with Senior / Vets in all but the English XC relay

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Summer week 13 final summer week

Tues 22nd Aug Wythenshawe Park and track

at 6.45pm warm up 7.00pm drills, 7.15pm 

1. 5 - 8 x 800m w 200m jog 90sec

2. 5 - 8 x 700m  w 100m jog 90sec

3. 3 x (800m + 400m)

4. 3 x (700m + 300m)

5. 3 x 500m or 90sec + 3 x 1min

Thurs 24th Aug Wythenshawe Park and track

at 6.45pm warm up 7.00pm drills, 7.15pm

1. 5 x 3 x 300m (45s R & 2min R)

2. 5 x 3 x 300m (60s R & 2min R)

3. 3 x 300m + 4 x 150m w’ 100m jogs

Fri 25th Mid Cheshire 5k, Kingsley

Many of you are  racing in this

Autumn week 1

Tues 29th Aug University Fields

at 6.45pm warm up 7.00pm drills, 7.15pm 

Meet By the pavillion

5 x 1 mile or 6 mins, recovery 2mins

Thurs 31st Aug Wythenshawe Park and track

6.45pm warm up 7.00pm drills. 7.15pm 

13 x 500m with 100m jog

In groups of 4 or 5 with alternating leads

Sat 2nd September John Leigh Park, Altrincham

XC Hill Session on grass

9.45am warm up & drills. 10.00 am Session

8 - 10min tempo & route familiarisation (2 big laps).

5 - 6 x 3mins ( 1 lap ) with 2mins rec

4 - 5 x 13 sec hill sprints

N.B. some may come on from a parkrun and miss the 10min tempo.

If you need transport, shout out and we can car share.

A group will warm up from Sale (Brooklands Tram Station, run on the canal)

Autumn week 2

Tuesday 5th Sept Crossford Bridge

6.45pm warm up 7pm run

Autumn Trail Handicap Run

5mls approx tempo Run

Thursday 7th Wythenshawe Park and track

6.45pm warm up 7.00pm drills. 7.15pm 

3 - 5 sets (400m.300m.200m ) W’ 100m jog

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Sat 9th September 

North West Counties Road Relays

Heaton Park

Shout out to me now to be entered to race.

Internationals to 30min+ 5k runners

James Bailey and Sophie Wood are Team managers for :-

the Northern Road Relays @ Birkenhead Park, 5.1k legs

Runners have been committing to race.

So tell them now that you want to race.

Juniors (U20), Seniors and Veterans.

Young Athletes Under 13, 15 & 17. ( U17’s 3 X 3.8k )

Contact Dave Marsh

N.B. the English Relay Champs is 2 weeks later  

Sat 7th October in Sutton Park, Sutton  Coldfield, Birmingham

Men’s A & B teams need to qualify in the top 25 of Northern Relay

Regards

Dave