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Winter Week 1

Winter 2025 - 26

Week 1

 Tuesday 25th from Wythenshawe Track 

For a  warm up 3k to Derbyshire Road South

Threshold reps LT2

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

G1. 4(2000m w/’ 1:30 - 2minR)  1 big + 1 small laps

G2. 4(1600m w/ 2minR)   2 small laps

G3. 4(1200m w/ 2min+R)  1 big lap

N.B.some may do an extra 800m rep

Thursday  Wythenshawe track intervals

6.50pm warm up 7:00pm Drills/ strides, 7:15pm  Session

G1.  5 (900m + 300m w/ 100m jog)  

G2. 5 (800m  + 300m w/ 100m jog /\ sets) 

G3. 4-5 (600/700m + 250m w/ 90secRec) ) 

Sat 29th 10.00am or earlier W/U session 10.15am

University of Mcr Sports Fields, Wythenshawe , LT2 threshold reps

G1. 10 min, 8 min, 6 min, 4 min tempo  + 4 x 10 - 12 sec sprints

G2. 9 min, 7 min, 6 min, 4 min tempo + 4 x 10 - 12 sec sprints

G3. 8 min, 6 min, 5 min, 3 min tempo + 4 x 10 - 12 sec sprints

Sunday from Wythenshawe Track 9.30am 

±+±++++++++++++++++++++++++++++++

December

Winter week 2  

Tuesday 2nd Dec Road  session Fairy Lane.

Tuesday Meet at Wythenshawe Track 

For a 2.5k warm up run to Fairy Lane / Golf Road

High End tempo Road reps LT2

6.50pm -  warm up + Drills/ strides, 7:15pm  start  Session

G1. 1 x 900m +  3 x 1800m + 1 x 900m

G2. 1 x 600m +  3 x 1550m + 1 x 900m

G3. 1 x 600m +  3 x 1200m + 1 x 600m

Recoveries 1:30 - 2:00

Thursday  Wythenshawe track intervals

6.00pm warm up 7:00pm Drills/ strides, 7:15pm  Session

G1.  800m + 3 x 1200m + 800m @ 5k pace 90sec)  + 5 x 200m

G2. 700m + 3 x 1100m + 700m @ 5k pace 2minRec)  + 5 x 200m

G3. 6 - 8 x 400m if racing

Sat 6th MACCL / Woodbank Park MACCL #3

https://maccl.co.uk/project/woodbank-park-december-25/

Sunday 7th from Wythenshawe Track 9.30am 

1h15 - 1h30: LSR easy / steady, less for some U17’s (1 hour)

Mersey  Valley trails

Sat 13th Greater Manchester XC champs Leigh Sports Village

Contact me now to be added to the team entries.

Entries will be via niftyEntries.com

https://greatermanchesteraa.weebly.com/cross-country.html

https://gmaa.niftyentries.com/GMAA-XC-Champs-2025

December Week 3 

Tuesday Wythenshawe Track 

For a  grass session Threshold reps LT2

If pyrimeter  grass is not good then a track session

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

G1. 5 x (5mins w /2minR)  + 5 x200m(2k Paarlauf)

G2. 5 x (4:30 w /2:30R)  + 5 x200m(2k Paarlauf)

G3. 5(4:00mn w/ 3minR)  + 5 x 150m(2k Paarlauf)

Thursday  Wythenshawe track intervals

6.00pm warm up 7:00pm Drills/ strides, 7:15pm  Session

G1. 16 x 400m 60 sec recovery

G2. 4 x 3 x 400m 60 sec R 2:15 -2:30 between sets

G3. 5 - 6 x 350m alternate reps ie run one, miss one

Sat 13th Greater Manchester XC champs Leigh Sports Village

Entries will be via niftyEntries.com

https://greatermanchesteraa.weebly.com/cross-country.html

https://gmaa.niftyentries.com/GMAA-XC-Champs-2025

Sun 14thStockport 10 mile Road  Woodbank Park"

Sun 28th RIBBLE VALLEY 10K (inc Northern Champs) Chorley

January 2026

Sat 3rd Cheshire XC Champs Kelsall Hill Equestrian Centre Middlewich

https://cheshireaa.niftyentries.com/Cheshire-Cross-Country-Championships-2026

Sat 10th MACCL #4 Tatton Pk Host Sale H and Wilmslow runners

Sun 18th Manchester Indoor athletics @ Sportcity Host Sale Harriers

https://www.race-results.co.uk/results/2026/#0

Sat 24th Northern XC Champs Pontefract

Sat 31st Greater Manchester Schools Cross Country Champs Heaton Park

Sat 31st BUCS university XC Champs ?" All TBA

February 2026

Sat 7th Maccl #5 Heaton Park Host Manchester Harriers

Sun 8th Manchester Indoor athletics @ Sportcity Host Sale Harriers

https://www.race-results.co.uk/results/2026/#0

Sat 21st ECCA National Cross Country Championships Sedgefield

Regards Dave

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