Autumn / Winter Training

Tuesdays from Crossford Bridge, Sale 6:45pm for 7.00pm leave prompt.

Autumn / winter training will be on roads when light fails.

A variety of Tempo runs @ threshold pace on shorter runs, steady state marathon tempo on longer, obla progression runs, or just steady runs. Split into 4 or 5 various standard groups.

Alternate weeks repetition sessions on Fairy Lane / Golf road loop, plus an other.

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

key-session-weekly-training-plans

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.

Sometimes there may be a sub tempo session or run on nearby roads.

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 on the fields or run there from Sale or home, with the main session starting at 10.30am 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.

Alternate weeks at the Manchester University Fields, Wythenshawe for sub tempo intervals or 8-10K based long cruise repetition sessions or LT / short tempo run all on short fast grass.

N.B. usually we will join with some other groups for these sessions.

Sunday Long Trail Runs, from Crossford Bridge 9.30am. for 2 hours or 10.30am for 60 - 90 minute runs. Periodically when not clashing with main races, we will have a long run in the hills or trails. Sometimes with a pub start/ finish), such as in Hayfield, Kinder Scout, Longdendale Valley, Goyt valley, Lyme Park / Gritstone Trail or the Bollin Valley (Bowdon, Hale, Ashley, Mobberley), Rivington / Horwich.

Or a favourite long run from someones house or nearby.

In Autumn and Late winter /early spring some groups marathon or 1/2 mara 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.

Marathon runners can do LSD Long trail / road runs, progressing in time and introducing event specific pace some weeks during a 2 hour plus run, with some of the second half run at marathon pace, with that progressing over the weeks, e.g. 8 mls, 8mls + 3mls, then 8mls + 3mls + 3mls etc with more of your marathon pace on roads.

This should combine with a regular midweek 75 - 90mins with marathon pace for up to an hour.

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 and races.

N.B. Please volunteer to be a group run leader, we need a few for each group, so as to share on a rota.

David Rodgers : Summer 2018