Summer Qtr wk 7

Tues Wythenshawe Park Track tempo + Interval session

6.45pm warm up 7.00am drills, 7.15pm session

10 -12 min tempo on the trail path

G1. 10 -12 min tempo + 6x(900m + 300m,) 100m jogs 1 min and 2  min )

G2. 10 -12 min tempo + 6x(800m + 300m,) 100m jogs 1 min and 2  min )

G3. 8 min /10 min tempo + 6 x(500m + 300m,) 100m jogs 1 min and 2  min ) in

G4. 8-10 min tempo + 3(600 + 300m 30- 60sR) 10minsR

Thurs  Wythenshawe Park Track t Interval session

6.45pm warm up 7.00am drills, 7.15pm session

G1. 6x(400m, 300m, 200m w90-60minR) 2+min between sets

G2. 4-6x(350,300,200m w 90-60sR) 2 min between sets

G3. 4(350m w’ 60s-90s R@1500) 5 mins+ Rec (400m, 250m, 200m w’ 90sR@800)

G4.  4(400m w’ 60s- 90sR@1500) 5 - 7mins+ Rec (500m, 300m, 200m w’ 90sR@800)

N.B. on G4 the main emphasis is on  a fast 2nd set

Sat 2- 3(400+200+200m 30 -60s) 10min between

summer Qtr wk 8

Tuesday 20 min tempo run + 5 x 1km or 3min

Thursday G1. 5 x 600m + 5 x 300m or G3.3 x 400m + 3 x 200m

Friday 18th Sale Sizzlers Wythenshawe track #3

Saturday 19th JulyNational Athletics League Notts

Sunday 20th July UK YDL Lower Age Group

Sun 20th July Helena Tipping Wrexham 10k /HM 

Sum Qtr wk 9

Fri-Sun 25th-27th England u20, 23 & Senior Champs, Birmingham

Sum Qtr wk 10

Thurs 31st Sale Sizzlers Wythenshawe #4

August 

Saturday 2nd August Northern T&F League Ellesmere Port

Sat-Sun 2nd-3rd August UK Championships Birmingham

Sun 3rd UK Youth Development League Upper 

Regards Dave

Welcome to my coaching pages.

Helping to Develop Club Running in the Community.

Please explore the website and take away any helpful advice or tips, that will be useful to you, find out any latest news relative to our training group.

Check the menu on the left for all headline pages and many supplementary pages.

Browse the articles, coaching plans, training methods explanations, charts and tables, race details etc Each section has sub - sections.

So any problems that you may have, that are limiting your progression, or maybe if you are a relative novice still learning the craft of training for racing, or just needing motivation and direction towards improving, and fitting running into your life, then we have solutions to help guide you in the right direction.

This website is centred mainly in supporting, coaching and mentoring runners mostly of whom, race for Sale Harriers, to be competitive in club athletics, whether that be on road, track, country, mountain, fell or trail.

There are details of my group organised club key sessions. from which we can help you to plan your training and racing programme, and give coaching or mentoring, with motivation to achieve your goals, tailoring your running to your lifestyle, and showing you the way forward.