Tempo Run Pace Group Leaders 2019 - 2020

Tuesday nights from Crossford Bridge, Sale

Ok Winters darker nights are still with us. until end of March, and daylight saving on 29th.

Possibly get onto trails or Turn Moss the Tuesday before, or Uni Fields or Power Station,

OR come back on the road via Fairy Lane or Sale Road.

N.B. AUTUMN AND WINTER, IT IS ESSENTIAL TO WHERE BRIGHT COLOURS AND HI VIZ.

I HAVE & WILL SUPPLY MORE, TO ALL GROUP LEADERS, WITH A LIGHT MESH VEST OF HI VIZ.

Tuesday nights from Crossford Bridge, and our Steady Runs, with Tempo or Rep Session Training Groups.

Group run leaders and sweepers, we possibly need to renew organisation of our run groups,

as the leaders & sweepers set up, has got a little fragmented in recent times.

Approx 5k or 10k race times as a rough guide to groups.

A. 17min / 35mins / or under : B. 18:30min / 38mins / or under

C. 20min / 41mins / or under : D. 21.30min / 44mins / or under

E. 23min+ / 47mins / over or under, possibly an F group. Sub 24mins @ 5k or Sub 50 mins @ 10k.

But most of the time E & F are one group that may split later in run

N.B. Each group usually has it’s own session goal, objective and pace, event specifics within it.

Whether part of training for cross country or trail & fell, and / OR 5k, 10k, half or full marathon +ultra.

We ideally need at least four volunteers for each pace group for implementing on a rota basis,

And try for a lead and sweeper on each run or even session.

Also below for a possible new runners and run & talk group,

• 25mins / 52mins or a bit slower 8:30 to 10:30m/ml

• Could also be Thursday from Crossford Bridge or Wythenshawe Track

• Mondays or Wednesdays also a possibility at Wythenshawe

• Ok some members returning to running may be a little faster

N.B. Not beginners, or couch to 5k etc, that would need a different group,

Or Graham Padget or Philipa Edwards group.

Group A :

sub 16:45min @ 5k or 34:30 min @ 10k or faster capability

5:20m/ml to 6:20m/ml, Tempo Pace Range;

Tempo Pace Range or ventilatory level change points:-

LTP 5:20 - 5:40m/ml, Half Marathon 5:30 - 5:50m/ml, Marathon 5:50 - 6:20m/ml

2019/19 Group Leaders : Nathan Harrison, Chris Donnelly, Nick Barry, Sam Aspinwall

Group B:

sub 17:30 @ 5k or 36:30 min 10k or faster capability .

5:50m/ml to 6:50m/ml Tempo Pace Range;.

Tempo Pace Range or ventilatory level change points:-.

LTP. 6:00 - 6:15m/ml, HM 6:00 - 6:30m/ml, Marathon 6:30 - 6:45m/ml

2019/20 Group Leaders :

B) Richard Edwards, Pete O'Neill, Matt Spragg ,

Group C:

sub 18:30 @ 5k or 38 min 10k or faster capability .

5:50m/ml to 6:50m/ml Tempo Pace Range;.

Tempo Pace Range or ventilatory level change points:-.

LTP. 5:50 - 6:00m/ml, HM 6:00 - 6:30m/ml, Marathon 6:20 - 6:50m/ml

Glenn Savage, Damien Jones, Paul Barrett,

Group D:

Sub 20min @ 5k or 41min @ 10k or faster capability

Tempo Pace Range; 6:20 - 7:20m/ml.

Tempo Pace Range or ventilatory level change points:-

LT 6:20 - 6:50m/ml, HM 6:30 - 7:00m/ml, Marathon 6:50 - 7:20m/ml

2019 / 20Group Leaders :

Helen Armitage, Anne Chinoy, Clare McCarron ?, Rob Marsden

Group E:

sub 21:30min @ 5k or 44min @ 10k or faster capability

Tempo Pace Range; 6:50 - 8:00m/ml

Tempo Pace Range or ventilatory level change points:-

LTP 6:50 - 7:10m/ml, HM 7:10 - 7:30m/ml, Marathon 7:30 - 8:00m/ml

2019/20 Group Leaders :

Sinead Ferguson, Mike Wharton,

Group F:

Sub 24mins @ 5k or Sub 50 mins @ 10k.

Tempo Pace Range; 7:20m/ml to 8:20m/ml.

Tempo Pace Range or ventilatory level change points:-

LTP 7:20 - 7:50m/ml, HM 7:30 - 8:10m/ml, Marathon 7:50 - 8:30m/ml.

2019/20 Group Leaders : Tim Rainey, Carla Ousey , ?

Group G + new to group.:-

24mins to 28 mins @ 5k or 50mins to 60mins @ 10k.

Tempo Pace Range; 8:00m/ml to 9:10m/ml.

Tempo Pace Range or ventilatory level change points:-

LT 8:00 - 8:30m/ml, HM 8:10 - 8:50m/ml, Marathon 8:30 - 9:10m/ml.

2019/20 Group Leaders : Miran Aprahamian

"Run & Talk" and "Return to Running" Groups :

Even a separate Couch a to 5K group, Ihave to turn people away as I cannot cater for them.

A possible new strategy or initiative for collaboration towards mental health awareness ?

Steady and easy running of at least our usual warm up and cool down runs or similar, made into a loop or just out and back.

Paces could be 8:30 to 10:30m/ml, within the groups.

Group Leaders ?? : Vacant : Volunteers needed

Thanks to all those previously volunteering to lead groups and any new.

It would probably be only once a month for each leader.

But it may be necessary at some times to have 2 pace’s within some groups, dependant on circumstances.

N.B. Any names above, if you find you are not able to help out, please let me know.

The groups are split into approximate even standard fitness levels.

The group dynamics will obviously vary and fluctuate as people are added or changed as either fitness levels and new additions come in to play.

Make sure people are in the right group for current fitness.

The Group leaders responsibilities involve:-

# firstly not losing anyone.

# setting and leading the warm up and steady or tempo pace for that weeks run, whether LTP, 1/2M, marathon, OBLA or progression run pace.

# having a lead runner and sweep runner

# liaising between other leaders for a weekly rota

# make sure runners are in the right group

# make sure you know that nights run route and pace.

N.B. The Times associated with each group are for approximate and tempo paces vary depending on whether the shorter LTP runs, 1/2M pace or a longer marathon pace. Each run is preceded with a relaxed easy / steady initial warm up, likewise an easing off cool down towards the end of runs.

As people volunteer to renew their role, or any new volunteers, I will update information.

N.B. I am hoping some will go on to take group leader courses or coaching assistant courses, which we desperately need if we are to develop and grow as a group and club.

The club will help with the course costs, when you have put it in to practice.

Maybe we can get some sponsorship, so as to give incentives to group leaders ?

N.B. I am desperate to get many more under 17’s, under 20’s and under 23’s into our groups, as these have the greatest drop off rates within the sport, and not all of our current members of these ages, race in our club races much, so we need to get a broader base of runners and a great nucleus for training, racing and socialising, whilst also making friends for life.

Our Senior Women & Under 20 Women are 2018 National CC Champs, but on the men’s side it is a different picture for Under 17 and under 20 squads needing much rebuilding.

Too many not carrying on when going to high School or Uni, if I can get more in our groups, I will give them suitable peer group training and retain them long term.

I may have to organise some recruitment races for high school, colleges and universities etc, but also open to individuals, but will need help and possibly sponsorship.

Shout out also, if you want to help with this project PLEASE.

Dave Rodgers : September 2019