Week starting 2nd June

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Brit abroad!



Hello from Malaga!

Well, we’ve made it to the summer already! I hope this week’s training has gone well.

I’m back from Tuesday, and we’ll be moving into a new phase of training.

Tuesdays will now focus on shorter, faster efforts. Anyone wanting more volume can add in tempos before and after.

Thursday will be a tempo run — no elapsed time!

Saturday will be more endurance-based. Sometimes we’ll be on the track, but most of the time it will be off. There will also be some hill work on Saturdays.

On Sundays, we’ll continue to meet somewhere and run together.

For those who have done marathons — successfully or not — you can now turn those cold winter miles into great races.

I’d really like it if you would keep turning out for the club in all events. Obviously, there are the relays later in the summer, but there are also track leagues for masters and seniors. Please consider running in these, as they are an excellent way of getting some speed into those legs.

Now is also the best time to start thinking about what you want from your summer and to plan autumn/winter races. I’m happy to help and advise.

I will also have more spare time over the next 3 months to meet with those who want a one-to-one schedule, or just for me to cast an eye over the one you have.


Tuesday:

Warmed up and ready to go — 6.50pm at Aldersley Stadium Track:

5-minute tempo — pick up the pace slightly in the last minute.

3 sets of 4 x 400m at various paces, all with 70 seconds recovery. Jog a lap between sets.

Set 1: 5K pace

Set 2: 3K pace (just a bit quicker!)

Set 3: 5K pace,

followed by 4 x 75m fast.


Thursday: 

I'll leave it to you lot to organise any meet ups: WU followed by

10 tempo 10 [5K race pace] 10 tempo then CD


Saturday: 

Warmed up and ready to go — 9.30am at Compton Park:

5-minute quick run on the top field.

Followed by 2 x 12-minute continuous hill session, with 4 minutes between sets.


Sunday:

Sunday Run — 9.30am at Cupcake Lane:

I’ve worked out a route that gives us various distances to cater for everyone. Let’s keep the pace between 8.30–9 m/m — no quicker!

(Serge and I will head back out at 4pm over Compton for football pitches if anyone wants to join us.)


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