Summer approaching rapidly, time to ramp up track pace before it’s too late,
for your 1500m / 3000m / 5k ability, to tumble those PB’S.
Whilst at weekends keeping in touch with tempo long reps and long runs for those racing at Calderdale Way Relay and Welsh Castles Relay,
Some also have 800m / 1500m to their training as we come to near the end
of the Pre Competition phase.
Spring week 11 :
Tuesday 7th May : Wythenshawe Track
Trail reps 1200 m's and sprints
Although I may transfer this to the track
6.45pm warm up, 7:00pm Drills/ strides, 7:15pm Session
5k session
G1. 4 - 5 x 1200m + 4 x 100m shuttle relay
G2. 4 - 5 x 1050m + 4 x 100m shuttle relay
3k session
Fin, Reuben, George, Alex, Sophie, Na’ilah etc
G3. 3 - 4 x 1200m + 2 x 300/ 400m + 4 x 100m shuttle relay
N.B Brian is away
Thursday 9th May Wythenshawe track interval session
6.45pm warm up, 7:00pm Drills/ strides, 7:15pm Session
6 - 7min tempo 1600m or 2000m to get pace going.
Intervals at 1500m pace then, harder pace ladder
Recoveries 90sec - 2mins
G1. 6 - 7min +5 x 400m, 1 x 500m, 1 x 300m, 1 x 200m, 2 x 150m
G2. 6 - 7min + 5 x 300m, 1 x 400m, 1 x 300m, 1 x 200m, 2 x 150m
G3. 5 x 200m, 1 x 300m, 1x 200m, 2 x 150m
Sat / Sun 11 / 12th Greater Manchester Champs, Bury
Spring week 12 :
Tues 14th May Wythenshawe Track
6.45pm warm up, 7:00pm Drills/ strides, 7:15pm Session
G1. 8 min tempo, 6 x 800m, (90sec+R)
G2. 8 min tempo, 6 x 600 / 700m, (90sec+R)
G3. 1 x 800m @ 3k (90sec+R)+ 6 x 500m @ 1500m(5:30+R)
Thursday 16th
3 - 6 x 400m / 300m / 200m @ 800m (90sec+R)
Number of reps depends if racing
Sat 18th Northern Lge Witton Park. Blackburn BB2 2TP
Contact Peter Crampton for Men and Dave Marsh for Women
Or let me know which event you want to race
800m, 1500m 3000m/5000m
Sun 19th Calderdale Way trail relay
N.B. ! AM AWAY For A WEEK in ABERSOCH from Fri 24th May
But I will set sessions for everyone before, although some will
be away also.
Sat 25th BMC Gold Middle Distance Meeting, Sportcity Mcr
Sun 26th YDL Upper Leigh Sports Centre
June
Sat 1st National Athletics League Eton
8/9th June Welsh Castles Relay
Welcome to my coaching pages.
Helping to Develop Club Running in the Community.
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