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November 2025

1. Autumn Week 11

Tues Fairy Lane tempo reps

meet @ Wythenshawe Track 6:45 ish

Fairy Lane / Golf Road tempo reps session on 

Session Start in  front of Sale Golf Club gates

2.5k Warm up from Wythenshawe track 

6.45pm warm up from the track 7.00am drills, 7.15pm session

 G1. 5-6 x 1550m 2 min recovery

G2. 5-6 x 1450m  2 min recovery

G3. 5 x 925m  3 min recovery

G4. 2 x 1550m tempo +  2 x 550m + 4 x 300m

Thurs  Wythenshawe track 5 - 10k interval session

6.45pm warm up 7.00am drills, 7.15pm session

Bonderenko 10k

G1. 4 - 5 x (400m@ HM, 400m @ 5k, 400m x HM, 400m @ 5k, 400m easy)

G2. 4 - 5 x(300m @ 5k, 400m @ HM, 300m @ 5k, 400m @ HM, 200m @ 5k, 400m easy)

G3. 4 x (300m @ 5k, 400m @ HM, 400m @ 5k, 400m @ HM. 400m @ 5k, 400m easy)  

9th from From Wythenshawe Track 9.45am

hill session within a long run on 

Autumn Week 12

Sat 15 Wythenshawe 10.00 am grass session long tempo reps

3 x 7 - 10 mins

Autumn Week 13 

Sat 22nd Nov UK Cross Challenge Sefton Park  Plus Maccl #2

N.b.U20 and u23 can do their own separate shorter races (MACCL non counter)

OR the Senior 8k race to count in MACCL

Regards Dave

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