Training Nights

 

In view of the latest government Covid guidelines and rules which come into force at 1 minute past midnight on Wednesday 2nd December the club will be able to train in group sessions as follows:

 

Wednesday 2nd December Group Run at 6:00pm meeting on the Tesco side of the underpass with social distancing and face masks where appropriate

 

 

Friday 4th December, Track Session at Boggart Hole Clough is awaiting confirmation from Manchester City Council on track availability. We will update everyone by E-mail as soon as we have news.

 

 

Monday 7th December Speed and Hill Session with Jason at 7:00pm meeting on the Tesco side of the underpass with social distancing and face masks where appropriate

 

 

Our training sessions operate in a Covid Secure Environment and we ask everyone to adhere to government guideline and rule.

 

Monday Nights (Speed or Hills)- Middleton Arena (re-starting from Monday 7th, December)

During suspension we will post a suggested session that members can follow. Please ensure that there are no more than 2 runners in your training session. Please wear hi-viz if running at night.

W/C Monday 23rd November

Monday Hills & Speed. "Killer Hill"
Warm-up by running to the Junction of Kirkstone Drive and Mellalieu Street.
Start the session: Run up Kirkstone Dr to Windermere Road. Recover by turning left and Running down Windermere, turning left onto Wood St until the junction with Mellalieu Street (turn left). Start the next effort by running Wood Street to Kirkstone and repeat.

Long Runs of 5-10miles

Meet at Tesco side of pedestrian underpass in Middleton centre at 8:00pm. Please wear hi-viz if running at night.

This weeks suggested long run is a 35 minutes out and back route. Follow the route below for 35 minutes and then retrace your steps for a total running time of 70 minutes. Remember to run at your own pace!

The route can be found can be found here:

https://gb.mapometer.com/running/route_5159680.html

Thursday Nights (Currently Suspended)

There are a selection of fell runs that take place on a Thursday night from various venues, 6.45pm meet for a 7pm start, please visit the fell section for the locations. The group caters for all abilities and will run with the slowest runner.

 Note: Members will need a headtorch in winter, fell shoes & should always ensure they bring a hat, gloves, waterproof and extra layers, you never know what the weather may be like on the fells.  Please let Michelle know if you are attending or if you were attending then decide not to come on: 07753 122326

Friday Nights - Track Session (Currently suspended)

During suspension we will post a suggested session that members can follow. Possible venues are Springfield Park Track in Rochdale or the Nelly Halstead Track at Radcliffe.

Proposed Session for W/C Monday 23rd November 2020:

Main Session
*Ladder Workout*
This track workout will help build your speed, confidence, and endurance.
Warm-up: (spend a good amount of time warming up as its getting colder now)
Stretches and 400m-800m warm up.
Interval: 400 meters (1 lap) at 5K race pace
Rest interval: Recover (easy pace) 400 meters 
Interval: 800 meters (2 laps) at 5K race pace
Rest interval: Recover (easy pace) 400 meters
Interval: 1,200 meters (3 laps) at 5K race pace
Rest interval: Recover (easy pace) 400 meters
Interval: 1,600 meters (4 laps) at 5K race pace
Rest interval: Recover (easy pace) 400 meters
Cool down: 5 minutes at a comfortable jog. Static stretches to finish.