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MARCH

Spring Week 2

Tuesday 3rd Wythenshawe Track long reps

6.45pm warm up, 7:00pm Drills/ strides, 7:15pm Session

Some 10k - 5k > 3k  interval track session

G1. 3 - 5x (1200m + 400m)  

G2. 3 - 5x (1100m or 1k + 400m) 100 or 200 jogR

G3. 3 - 5x (800m + 350m)

Recoveries approx 90sec - 2mins

N.b. those who raced at Trafford 10k etc to run nearer @ tempo

Some can try for 5 sets

Thursday 5th March Wythenshawe Track

6.45pm warm up, 7:00pm Drills/ strides, 7:15pm Session

Variable paced Interval session 5k session or 1500m 3k session

Some to run at 5k, 3k, 1500m and 800m pace

5k sessions G1 & G2

G1. 3 x 900m + 3 x 500m + 3 x 300m + 3 x150m = 5550m

100m jog 60sec, 50m jog roll through on 150’s

G2. 3 x 800 or  700m  + 3x400m + 3x 300m + 3 x150m = 4650-4950m

3k session

G3.. 3 x 500m  + 3 x 350m + 3 x 250m + 3 x150m = 4050m

Track runners 1500m down to 400m pace

Sat 7th Inter counties XC Wollaton Pk

Sat 7th East Cheshire 5k on the cycle track

Sunday Run Club

10am @ Wythenshawe track for a trail run

N.B. too many have missed this essential run.

For me it is the most important run of the week.

N.B 6 weeks to Manchester & 7 weeks to London Marathons

Spring Week 4

Sun 22nd Wilmslow Half marathon

N.B 4 weeks to Manchester & 5 weeks to London Marathons

Spring Week 5

Sat 28th Northern Athletics 12 & 6 Stage Relays + YA 5K race (not relay). 

Sheepmount Stadium Carlisle

### Shout out now if you are available to race. 

Dave Marsh will enter under 17’s teams, Alex Bradford the men

And Helen Armitage the Women (U20, Sen & vets) mainly 5k, 

but a few 7k relay legs also.

Easter WARM WEATHER Training Camp Portugal 1 week

Dates and venue to be confirmed.

N.B 3 weeks to Manchester & 4 weeks to London Marathons

April

Spring Week 6

Warm Weather Training Camp, 1 week

Sat 6th

N.B 2 weeks to Manchester & 3 weeks to London Marathons

Spring Week 7

Sat 13th ERRA National 12 / 6 Stage Sutton Park

• Under 15 & U17 5k English Champs

N.B 1 weeks to Manchester & 2  weeks to London Marathons

Spring Week 7

Sun 19th Manchester Marathon 

N.B 1 week to London Marathons

Spring Week 8

Sun 26th London Marathon

Regards Dave

Welcome to my coaching pages.

Helping to Develop Club Running in the Community.

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