September 2025

Autumn Week 2

Tues at  Wythenshawe Pk track

 6.45pm warm up 7.00am drills, 7.15pm session

20 - 25 mins Mid-range tempo run + paarlauf

G1. 4 miles tempo on perimeter path (2 big laps)

G2. 3.5 miles miles tempo on perimeter path & road to hall(1short lap &1 big lap)

G3. 3 miles miles tempo on perimeter path and road to hall(2 short laps)

N.b Run these as low tempo for your first lap and step up to nearer threshold

for the second lap, you can extend to round up to 25 mins by finishing on the track

if you feel like it. Roughly threshold is 20 - 25 sec per mile slower than your 5k pace

Plus afterwards a 2k track paarlauf (5 x 200m)

Thurs Wythenshawe track intervals

6.45pm warm up 7.00am drills, 7.15pm session

G1. 6 x 1k w 200m jog 90sec

G2. . 6 x 900m w 100m jog 90sec

G3 . 6 x 800m w 90sec - 2min recov

G4. 3 - 6 x 600m w 200m jog 2mins

Sunday is Altrincham 10k

Autumn Week 3

Tues Wythenshawe track tempo + short interval session

6.45pm warm up 7.00am drills, 7.15pm session

G1. 3.1ml / 5k trail / road tempo + 8 x 300m short recovery

G2, 3.1ml / 5k trail / road tempo + 8 x 250m short recovery

G3. 2ml / 3.2k trail / road tempo + 6 x 250m short recovery

THurs Wythenshawe track 5k interval session

6.45pm warm up 7.00am drills, 7.15pm session

G1. ladder 1600m, 1200m, 1000m, 800m, 600m, 400m, 2x 200m = 6k

G2. ladder 1500m, 1100m, 900m, 700m, 500m, 350m, 2x 200m = 5.45k

G3. ladder 1200m, 1000m, 800m, 600m, 600, 300m, 2x 150m = 4.8k

13th Sat Wythenshawe grass session 

10.00 am to warm up

4 x 6min + 1 x 2min,  2 mins recoveries

3 x 5mins + 1 x 3mins + 1 x 2 mins

Sun 14th Wythenshawe LSR 10.00am U17,20./Sen/Vet

Recovery LSR50 - 80 - 85 mins

Autumn Week 4 lower based  week for those racing relays or marathon

Tues Wythenshawe Track for Fairy Lane Road session

6.45pm warm up 7.00am drills, 7.15pm session

 G1. 6 x 900m Fairy Lane Large loop 2 min recov

Thurs  Wythenshawe track 5 - 10k interval session

6.45pm warm up 7.00am drills, 7.15pm session

G1. 8 - 10 x 800m with 200m jog 90sec

G2. 8 - 10 x 700m with 100m jog 90sec

G3. 8 x 600m with 2mins recov

G4. 800 primer + 2x 400m, 2 x 300m, 2 x 200m

OR 600 primer + 2x 3500m, 2 x 250m, 2 x 150m

If racing on Sat G4

Sat 20th Northern Athletics Autumn Road Relays Leigh Sports Village

YA U17 3x 3.2k. :  U20 Jun / Sen / Vet 6.5K Men X 6 women X 4 in teams

Sat 20th Northern Athletics Autumn Road Relays 

Leigh Sports Village

Sun Wythenshawe LSR 10.00am U17,20./Sen/Vet

Recovery LSR50 - 80 - 85 mins

Sun 21st Berlin Marathon

13th to 21st September World Championships Tokyo

Autumn Week 5

Saturday 27th September 

October 2025

Autumn Week 6

SAt 4th ERRA Autumn National Road Relays Sutton Park 

Autumn Week 7

Sat 11th MACCL #1 Woodbank Park Stockport

Autumn Week 8

Sat 18th Northern A xc relays Graves Park Sheffield

Autumn Week 9

Sat 25th Masters XC Relays Notts

Sat 25th Manchester Uni Relays Wythenshawe park 

November 2025

Autumn Week 10

Saturday 1st National Cross Country Relay Champs Mansfield 

Autumn Week 11

Sat 8th grass tempo session + hills Maybe Heaton pk

Autumn Week 12

Sat 15 grass session Wythenshawe long tempo reps

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

Welcome to my coaching pages.

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