Training
August 2022
It is important for everyone to have a two-week break at some point before the start of winter training. If you are going away on holiday this month, then it is convenient to take the break then and return to easy running once you return.
For the first couple of weeks back after the break concentrate on getting out for steady runs, build the runs up very gradually, and let the breathing settle down and the muscles get accustomed working again. It is very important that you don’t do any rep type sessions or hill sessions during these early weeks. We will start with group runs and fartlek sessions in September. It is crucial to build the base very gradually. The aim is to build fitness towards Christmas, increasing your mileage from last year, in order to be at your strongest in January, February and March when the championship races come around.
The Northern Road Relays are on Sunday 25 September. If you take your break from the middle of August and resume running by the beginning of September, you will have had 3 weeks of running before the road relays.
Tuesday 2:
5k/10k: 4k+2k Bondarenkos [on 4k no 400 jog after the first 2k]
or
4-5 x 1200 Bondarenkos (400 jog recovery)
800m/1500m: 2 x (500; jog 100; 300); 8 min between sets; 4 x 150 with walk back recovery
Thursday 4:
4-6 x (3 min; jog 1 min; 1 min) 2 min jog recovery between sets; 6 x 15 sec fast/15 sec float
Saturday 6: Northern Senior Track League (Cleckheaton)
5k/10k: 2 x (5 x 300) 100 jog between runs and 5 min between sets
800m/1500m: 600 @ race pace; 10 min recovery; 4 x 150m with walk back recovery
Tuesday 9: Trafford Open/BMC Meeting (Stretford)
Seniors: 5-8 x (600; 100 jog recovery; 400) (300 jog recovery between sets)
800m/1500m: 5 x 600 (400 jog recovery)
Wednesday 10: Watford Gold Standard BMC (Watford)
Thursday 11: Sale Sizler 5k (Wythenshawe Park)
5-6 x 5 min (45 sec jog recovery); 6 x 15 sec fast/15 sec float
Saturday 13
5k/10k: 2 x (3 x 500); 100 jog between runs and 5 min between sets
800m/1500m: tbc
Sunday 14 Preston 5 mile/10 mile
Tuesday 16:
5k/10k: 2-4 (5 x 400) 30 sec between runs; 3 min between sets
800m/1500m: 2-3 x (4 x 400); 90 sec between runs; 3 min between sets
Thursday 18:
Moneghetti fartlek
Saturday 20:
5k/10k: 2 x (10 x 200); 30 sec between runs and 400 jog between sets
800m/1500m: tbc
Tuesday 24:
5k/10k: 5-8 x 1k (2 min recovery)
800m/1500m: 6 x 300 (windups); 3 min recovery
Thursday 26:
5-6 x (3min; 30 sec jog; 2 min) 2 min jog recovery
Friday 26 Mid-Cheshire 5k (incorp England 5k championships)
Saturday 27 BMC GP (Loughborough)
