| Intermediate Endurance Training Programme 2010 | |||
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| Please note new athletes wishing to join the group need to be running a 10k comfortably in under 55 minutes. There are various groups for athletes to run with. If you are unsure of which group you should be in, please speak to Alan Dilkes, he can guide you in the right direction. |
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| Well done to all of you who worked hard with Maureen and Julie in 2009. We hope you reached all your goals. Hope to see you all soon for a new start for 2010, and don't forget pain is weakness leaving the body. | |||
| Rotational or jog warm up before every session. | |||
| Any road running, all re-group when asked or when in recovery phase. | |||
| 5th Jan | Tues | Hills - The Sound of Music Session | 25 minutes hard New Zealand Road ha ha ha |
| 7th Jan | Thurs | Track | 10 x 400m 90 second recovery |
| 12th Jan | Tues | Road | Wrights Arms 3 x 10 minute hard, 3 minute recovery, warm up and cool down, stretch (approx 60 minutes) |
| 14th Jan | Thurs | Track | 4x400m 10k pace, 4x400m 5k pace, 4x400m 1 mile pace, 90 seconds |
| 19th Jan | Tues | Road | Britannia - 4 x 6 minutes at 10k pace, 3 min recovery, followed by 5 x 1 minute at 5k pace or faster |
| 21st Jan | Thurs | Track | 1 x 800m, 2 min recover, then 200m sprint, 1 lap recovery, start again x 4 |
| 26th Jan | Tues | Road | 10 min easy, 30 minutes fast (4 miles approx) continuous, start at Britannia, 10 min cool down back to club |
| 28th Jan | Thurs | Track | 12 x 400 m, 90 second recovery, spikes out girls |
| 2nd Feb | Tues | Hills | 25 mins hard New Zealand Road continuous, try and get further than January ha ha ha |
| 4th Feb | Thurs | Track | 4x400m, 3x800m, 4x400m, 90 second recovery |
| 9th Feb | Tues | Road | Wrights Arms - 5x5 min fast, 5 min recovery (re-group), on way back to club push it for 10-15 mins tempo. |
| 11th Feb | Thurs | Track | 4 x 1 mile/2nd flat out and timed, go for it |
| 16th Feb | Tues | Hills are alive | 2 sets of 7 West Park Road |
| 18thFeb | Thurs | Track | 800m, 1000m, 1000m, 1000m, 800m ouch |
| 23rd Feb | Tues | Road | Wrights Arms - 5 x 7 min 10k pace, 3 min recovery and re-group |
| 25th Feb | Thurs | Track | 8 x 800m, 80 sec standing recovery |
| 2nd Mar | Tues | Hills | New Zealand Road, 25 mins continuous, try and do further than Feb |
| 4th Mar | Thurs | Track | 10x400m 10k pace (7th 400m flat out), 1 lap recovery between each 400 |
| 9th Mar | Tues | Road | 15 min easy, 15 min steady, 15 min threshold, 15 easy |
| 11th Mar | Thurs | Track | Maureen and Julie's Bone breaker 3x1000m, 3x600m, 3x400m, 3x200m, 2 minute recovery |
| 16th Mar | Tues | Park | 2 x 3000m / 3 minutes recovery |
| 18th Mar | Thurs | Paarlauf fun in the park | 2 sets of 8 or 3 sets of 6 |
| 23rd Mar | Tues | Road | New Zealand Road, 20 mins continuous, try and do further than last time, ha ha ha |
| 25th Mar | Thurs | Track | 8x400m 10k pace (7th 400m flat out), 1 lap recovery between each 400 x 2. oh dear. |
| 30th Mar | Tues | Road | Park pub loop. Timed circuit 1 mile x 5. Re-group with athletes of same ability. |
| 1st Apr | Thurs | Track | Pyramid, 200, 400, 600, 900m, reverse, short recoveries 90 seconds |
| 6th Apr | Tues | Road | Stockport 10 route, be ready outside club, aim to leave at 6.50 pm for long steady run. |
| 8th Apr | Thurs | Track | 4x400m 10k pace, 4x400m 5k pace, 4x400m 1 mile pace, 90 seconds |
| 13th Apr | Tues | Park | 5 x 1000m around the park, timed |
| 15th Apr | Thurs | Track | 4 x 1 mile/2nd flat out, timed |
| 20th Apr | Tues | Road | 2x2 miles continuos Park Pub route – re-group 2 minutes jog recovery |
| 22nd Apr | Thurs | Hills & Steps - 5 of each x 2 sets - Vernon park | |
| 27th Apr | Tues | Hills | New Zealand Road, 25 mins continuous, try and do further than last time, ha ha ha |
| 29th Apr | Thurs | Track | 6x400m, 6x200m, 90 sec recovery |
| 4th May | Tues | Park | Hill, sprint, Hill, sprint x 3 |
| 6th May | Thurs | Track | 2x1000m 10k pace, 6x200m 90 sec recovery |
| 11th May | Tues | Park | 6x1000m 3 minutes recovery |
| 13th May | Thurs | Stockport 10 route, be ready outside club, aim to leave at 6.50 pm for long steady run | |
| 18th May | Tues | Road | Wrights Arms 1 mile easy, 6x7min 10k pace, 1 mile cool down |
| 20th May | Thurs | Track | 4x400m 10k pace, 4x400m 5k pace, 4x400m 1 mile pace, 90 seconds |
| 25th May | Tues | Hills yes again 25 minutes continuous New Zealand Road | |
| 27th May | Thurs | Track | Pyramid 200,400,800,1000m then return |
| 1st June | Tues | The Helen garner run. | Britannia laps, 2 x 2 miles – jog recovery, re-group for 2 mins |
| 3rd June | Thurs | Track | 200m fast, 200m slow 20 minutes |
| 8th June | Tues | Park | Hill, sprint, hill, sprint x 3 |
| 10th June | Thurs | 4x1 mile, 2nd one time, push it girls and boys! | |
| 15th June | Tues | Reddish Vale run 1 mile warm up, fast pace 10k 1st lap, re-group, faster 5k pace 2nd lap | |
| 17th June | Thurs | Track | 8x800m, 80 second recovery |
| 22nd June | Tues | Park | 50 sec fast, 40 sec recovery (total 5 laps) |
| Half way through the year, some fun sessions coming up ahead. | |||
| 24th June | Thurs | Track | 2 x 800m, 4 x 400m, 2 x 600m 75 sec recovery. |
| 29th June | Tues | New Zealand Road again! 25 minutes continuous | |
| 1st July | Thurs | Park | Timed 5k run |
| 6th July | Tues | Park - 3 x 2000m, 3 min jog recovery. | |
| 8th July | Thurs | Track | 16x400m, 90 seconds recovery |
| 13th July | Tues | Park | 5 x 1000m - 200m jog recovery |
| 15th July | Thurs | Paarlaufs | 4 each way in the park |
| 20th July | Tues | Road | Wrights Arms 3 x 10 minute hard, 3 minute recovery, warm up and cool down, stretch (approx 60 minutes) |
| 22nd July | Thurs | Track | Pyramid, 400m, 600m, 800m, 1000m back down - 90 seconds recovery |
| 27nd July | Tues | Hills | New Zealand Road, fantastic! Continuous 25 minutes |
| 29th July | Thurs | Park | 6 x 1000m 2 min recovery |
| 3rd Aug | Tues | Road | Britannia, 4 x 1mile, continuous 30 min tempo run |
| 5th Aug | Thurs | Track | 3x800m, 3x400m, 3x600m, 90 seconds recovery |
| 10th Aug | Tues | Reddish Vale run 1 mile warm up, fast pace 10k 1st lap, re-group, faster 5k pace 2nd lap | |
| 12th Aug | Thurs | Track | 4 x 1mile, 2nd one timed, 3 min recovery. |
| 17 Aug | Tues | Park | Hill, sprint, hill, sprint |
| 19th Aug | Thurs | Track | 3 x 800m, 3x 400m, 3x 600m, 2 mins recovery |
| 24th Aug | Tues | Hills | New Zealand Hills, 25 minutes continuous |
| 26th Aug | Thurs | Track | Pyramid, 200m, 400m, 600m, 800m, 90 seconds recovery |
| Winter Training starts here with the Road Relays and x-country season Time to check out your winter equipment, shoes & spikes. | |||
| 31st Aug | Tues | Road | Reddish Vale run 1 mile warm up, fast pace 10k 1st lap, re-group, faster 5k pace 2nd lap |
| 2nd Sept | Thurs | Track | 6 x 6 minutes - 2 minutes jog recovery |
| 7th Sept | Tues | Hills & Steps-5 of each x 2 sets - Vernon park | |
| 9th Sept | Thurs | Track | 2000m (10 laps), 1500m, 1000m, 500m, starting at 10k pace, getting faster with each interval ending at 2 mile pace! Have fun. |
| 14th Sept | Tues | Intervals - 5 x 1000m around the park | |
| 16th Sept | Thurs | Track | 6 x 800m - 75 sec standing recovery |
| 21st Sept | Tues | Park | Hill, sprint, hill, sprint |
| 23 rd Sept | Thurs | Track | 5 x1000m - 200m jog recovery |
| 28th Sept | Tues | HIlls | New Zealand Road, 25 mins continuous |
| 30th Sept | Thurs | Track | Pyramid 200,400,800,1000, then return |
| 5th Oct | Tues | Park Pub route – 30 minutes threshold 5k pace | |
| 7th Oct | Thurs | Track | 10x600m, 90 second jog recovery |
| 12th Oct | Tues | Road | Britannia laps, 30 minute threshold |
| 14th Oct | Thurs | Track | Pyramid 1200m, 1500m, 1200m |
| 19th Oct | Tues | Hills | Bredbury Hilly run, 10 minutes steady, 20 minutes 10k pace, cool down |
| 21st Oct | Thurs | Track | 4 x 1 mile (2nd one timed) - 3 minutes rec |
| 26th Oct | Tues | New Zealand Road, 25 minutes continuous | |
| 28th Oct | Thurs | Track | 8 x 800m - 70 sec standing recovery |
| 2nd Nov | Tues | Road West park Road, 3 sets of 5 laps | |
| 4th Nov | Thurs | Track | 5 x 1000m - 200m jog recovery |
| 9th Nov | Tues | Park pub route – 5 laps – 2 minutes recovery, re-group with athletes of same abiity | |
| 11th Nov | Thurs | Track | 7 x 4 minutes - 2 minutes recovery |
| 16th Nov | Tues | Road | Wrights Arms 5 x7 mins threshold, 3 min recovery, re-group |
| 18th Nov | Thurs | Track | 7x800m, 2 mins recovery |
| 23rd Nov | Tues | Hills | New Zealand Road, 25 minutes continuous |
| 25th Nov | Thurs | Track - 2x2000m, 2x1000m, 3 minutes recovery | |
| 30th Nov | Tues | Bredbury run, faster in middle section | |
| 2nd Dec | Thurs | Track | 4 x 400m 2 x 600m 2 x 800m, 90 seconds rec |
| 7th Dec | Tues | Wrights Arms, reverse normal route. 5 x 7 minutes, 3 min recovery – re-group. | |
| 9th Dec | Thurs | 4x400m 10k pace, 4x400m 5k pace, 4x400m 1 mile pace, 90 seconds | |
| 14th Dec | Tues | Pick an envelope! | |
| 16th Dec | Thurs | We're being generous, Christmas spirit, bah, have a day off!! The week 21st and 23rd December, athletes decide on what session they would like to do, Merry Christmas! |
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| On this note have a MERRY CHRISTMAS AND A HAPPY NEW YEAR 2011 Ladies Endurance Coaches Maureen Wilkins 0161 429 0039 trainwithmoe [at] yahoo [dot] com and Julie Fairclough 0161 440 7150 juliefairclough [at] aol [dot] com | |||
| Take note: Rotational warm up before every session, don't wait to be asked. You should be ready when coaches arrive, outside club house, 10 minutes before run. Any athletes wanting advice or programmes speak to coaches who will help as best as they can. Try to stretch fully after every session. Eat sensibly, everything in moderation! Hydrate. Correct clothing for weather. If any athletes have suggestions for any sessions we are happy to try different methods of training. Hope you feel all this coaching satisfactory, if you have any input we always welcome feedback, whether critical or positive. |
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| 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 us on 0161 429 0039 or 07976 131046 trainwithmoe [at] yahoo [dot] com or Julie Fairclough 0161 440 7150 or 07789 511979 juliefairclough [at] aol [dot] com | |||