| Senior Ladies' Training Programme 2008 | |||
|---|---|---|---|
| Well done to all of you continuing your training in 2007, I hope you reached all your goals. You have all worked really hard, hope to see you all soon for a new start for 2008, and don’Äôt forget pain is temporary. | |||
| 3rd Jan | Thurs | Track | 10 x 400m - 90 sec standing recovery |
| 8th Jan | Tues | Hills | 3 Sets of 5 - West Park Road |
| 10th Jan | Thurs | Track | 4x 800m - minute recovery. |
| 15th Jan | Tues | Road | Out an about around Stockport. |
| 17th Jan | Thurs | Track | 12x 400m - 90 sec standing recovery |
| 22nd Jan | Tues | Road | Out an about around Stockport. |
| 24th Jan | Thurs | Track | 4 x 800m - 2 minute recovery |
| 29th Jan | Tues | Road | 10k (lets work it ladies) |
| 31st Jan | Thurs | Track | 4 x400 3x800 4 x400 - 90 sec recovery |
| 5th Feb | Tues | Road | New Zealand Road Top to Bottom x? |
| 7th Feb | Thurs | Track | 4 x 1 mile / 2nd flat out and timed |
| 12th Feb | Tues | Road | Out an about around Stockport |
| 14th Feb | Thurs | Julie an Steve valentine pyramid | 900m 1000m 1100m 1000 900m, ouch |
| 19thFeb | Tues | Hills yes hills again Julie. | 2 sets of 7 West Park Road |
| 21st Feb | Thurs | Track | 16 x 400m / 90 second standing recovery |
| 26th Feb | Tues | Special | Ups & Downs around outside of track |
| 28th Feb | Thurs | Track | 16 x 400m / 75 second standing recovery |
| 4th March | Tues | Road | 10k Road run. |
| 6th March | Thurs | Track | 8 x 800m / 80 sec standing recovery |
| 11th March | Tues | Fartlak | 1-minute fast 50sec recovery! |
| 13th March | Thurs | Track | 2 x 3000m / 3 minutes recovery |
| 18th March | Tues | Paarlauf fun in the park | 2 sets of 8 or 3 sets of 6 |
| 20th March | Thurs | Hills | 8 from the bottom of Vernon Park |
| 25th March | Tues | Hills | 8 from the bottom of Vernon Park |
| 27th March | Thurs | Track | 6 x 400m then 4 x 400m relays |
| 1st April | Tues | Paarlauf | 2 sets of 8 or 3 sets of 6 |
| 3rd April | Thurs | Track | 2 x 3000m 3 minutes recovery |
| 8th April | Tues | Hills | 12 from the stone Vernon Park |
| 10th April | Thurs | Track | 16 X 400m / 90 seconds recovery |
| 15th April | Tues | Intervals | 5 x 1000m around the park |
| 17th April | Thurs | Track | 4 x 8 minutes -3 minutes standing recovery |
| Marathon runners take a rest or easy jog for 1 week. Hope it was great run and you enjoyed the experience. Continue with your great work | |||
| 22nd April | Tues | Hills & Steps - 5 of each x 2 sets - Vernon park | |
| 24th April | Thurs | Track | 4 x 8 minutes -3 minutes standing recovery |
| 29th April | Tues | Fartlek | 45 sec fast - 30 sec recovery 5 laps |
| 6th May | Thurs | Special | Ups & Downs around outside of track |
| 8th May | Tues | Special | 3 mile run then 10 length swim |
| 13th May | Thurs | Special | 10 min warm up then Beep Test - 3 x 400m |
| 15th May | Tues | Hills-Steps - Relays-Be Prepared!! | |
| 20th May | Thurs | Track | Pyramid 200,400,600,800 then reversed |
| 22nd May | Tues | Track | 12 x 400m - 85 sec standing recovery |
| 27th May | Thurs | Off Road - 40 minutes steady running with intervals | |
| 29th May | Thurs | Track | Pyramid 200,400,800,1000m then return |
| 3rd June | Tue | The Helen garner run. | 7 mile so be prepared to arrive 6.50 start. |
| 5th June | Thurs | Fartlek | 50 sec fast 40 sec recovery |
| 10th June | Tues | Track | 20 x 200m - in three groups |
| 12th June | Thurs | Downhill - 12 from the Top of Vernon park | |
| 17th June | Tues | Downhill - 12 from the Top of Vernon park | |
| 19th June | Thurs | Special | 10 minute warm up Beep Test, 3 x 400m |
| 24th June | Tues | fartlek | 2x800m, 4x400m, 2x600m, - 90 sec recovery |
| 26th June | Thurs | Track | 8 x 800m- 80 sec standing recovery |
| 1st July | Tues | Park | 50 sec fast 40sec recovery 5 laps. |
| 3rd July | Thurs | 2 x 800m, 4 x 400m, 2 x 600m 75 sec recovery. | |
| 8th July | Tues | Park | Hills and steps 5 of each x 2 sets. |
| 10th July | Thurs | 3 x 2000m, 3 min jog recovery. | |
| 15th July | Tues | Track | Group run 6 miles |
| 17th July | Thurs | Track | 5 x 1000m - 200m jog recovery |
| 22nd July | Tues | Paarlaufs | 4 each way in the park |
| 24th July | Thurs | Special | 20 x 200m 2 sets 10 100m jog recovery |
| 29th July | Tues | Out an about | Carols nixons Stockport run |
| 31st July | Thurs | Julie aikin special | Ups & Downs around outside of track |
| 5th August | Tues | Park | 5 x 1000m ’Äì 200m jog recovery |
| 7th August | Thurs | Track | 2 x 800m 2 x 400m 2 x 600m |
| 12th August | Tues | The Helen Todd speed session. | 5 x 1000m Park timed. |
| 14th August | Thurs | 8 x 600m 200m-jog recovery. | |
| 19th August | Tues | Track | 5 x 1mile 3 min recovery. |
| 21st August | Thurs | The Steve wild sprint!! | 12 x 400m. |
| 26th August | Tues | Julies fav | Ups downs outside track. |
| 28th August | Thur | Barry’Äôs pyramid | 2 x 800 2x 400 2x 600 will he stay for the final 2 x 200m. |
| 2nd Sept | Tues | Park | 50 sec fast 40 slow 5 laps |
| Winter Training starts here with the Road Relays and x-country season Time to check out your winter equipment, shoes & spikes. | |||
| 2nd Sept | Tues | Park | 5 x 1000m |
| 4th Sept | Thurs | Track | 6 x 6 minutes - 2 minutes jog recovery |
| 9th Sept | Tues | Hills & Steps-5 of each x 2 sets - Vernon park | |
| 11th Sept | Thurs | Hills | 8 from the bottom - Vernon park |
| 16th Sept | Tues | Intervals - 5 x 1000m around the park | |
| 18th Sept | Thurs | Track | 6 x 800m - 75 sec standing recovery |
| 23rd Sept | Tues | Fartlek | 50 sec fast 40 sec recovery - 5 laps |
| 25th Sept | Thurs | Track | 5 x1000m - 200m jog recovery |
| 30th Sept | Tues | Fartlek | 50 sec fast 40 sec recovery - 5 laps |
| 2nd Oct | Thurs | Track | Pyramid 200,400,800,1000, then return |
| 7th Oct | Tues | Intervals- 4 times around the town centre | |
| 9th Oct | Thurs | Track | 4 x 8 minutes - 3 minutes recovery |
| 14th Oct | Tues | Track | Long run around town centre |
| 16th Oct | Thurs | Fartlek | 50 sec fast 40 sec recovery - Park or Track |
| 21st Oct | Tues | Hills | 6 x medium on New Zealand road |
| 23rd Oct | Thurs | Track | 4 x 1 mile (2nd one timed) - 3 minutes rec |
| 28th Oct | Tues | Intervals-10 from the park gates to the track | |
| 30th Oct | Thurs | Track | 8 x 800m - 70 sec standing recovery |
| 4th Nov | Tues | Intervals-10 from the park gates to the track | |
| 6th Nov | Thurs | Track | 5 x 1000m - 200m jog recovery |
| 11th Nov | Tues | Intervals-4 x Circuits Town Centre | |
| 13th Nov | Thurs | Track | 7 x 4 minutes - 2 minutes recovery |
| 20th Nov | Tues | Hills | 3 sets of 5 - West Park Road. |
| 25th Nov | Thurs | Fartlek | 50 sec fast 40 sec recovery - Track |
| 2nd Dec | Tues | Track | 14 x 400m - 90 sec standing recovery |
| 4th Dec | Thurs | Intervals - 10 from the park gates to the track | |
| 9th Dec | Tues | Intervals - 10 from the park gates to the track | |
| 11th Dec | Thurs | Track | 4 x 400m 2 x 600m 2 x 800m |
| Christmas approaching so at this time it’Äôs seasonal good will and again you choose | |||
| 16th Dec | Tues | Xmas Special - Pick an envelope session | |
| 18th Dec | Thurs | Xmas Special - Mince pies and Running quiz! | |
| 23rd Dec | Tues | Xmas Special - The Coach’Äôs OWN SPECIAL!! | |
| 25th Dec | Thurs | I’Äôm being kind have the day off!! | |
| From Dec 20th track closed re-open Jan 3rd On this note have a MERRY CHRISTMAS AND A HAPPY NEW YEAR 2008 Ladies Endurance Coach Maureen Wilkins | |||
| Ladies' Training Programme 2009 | |||
| Jan | Tues | Track | Pyramid 200, 400, 600, 800, 1000 return. |
| Jan | Thurs | Track | 10 x 400m - 90 sec standing recovery |
| Jan | Tues | Hills | 3 Sets of 5 - West Park Road |
| Jan | Thurs | Intervals - 10 from the park gates to the track | |
| Jan | Tues | Intervals - 10 from the park gates to the track | |
| Jan | Thurs | Track | 1 x 1000m, 2000m and 3000m |
| Jan | Tues | Track | 12 x 400m - 90 sec standing recovery |
| Jan | Thurs | Track | 4 x 1200m - 3 minute recovery |
| Jan | Tues | Track | 6 x 800m - 2 minute recovery |
| Some programmes may vary from time to time depending on the use and availability of the track, however, those of you who cannot make Tuesday evening there is a men's track session (Paul Toole) on Monday evenings all welcome, for any more information please don't hesitate to contact me on 0161 429 0039 or 07976 131046 | |||