Week starting 16th March

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 A good week of training as we move towards the spring marathons and some early season racing. Sessions are designed to build endurance, maintain rhythm and keep the legs sharp without overloading them.


Tuesday – i54

Warmed up and ready to go at 6.50pm


Marathon athletes (Manchester / London build)

3 x 15 minutes

3 minutes easy jog recovery


• 1st 15 mins – about 10 seconds per mile quicker than marathon pace

• 2nd 15 mins – half marathon effort (controlled)

• 3rd 15 mins – marathon pace


Why:

This session builds marathon strength. The quicker middle rep lifts the effort slightly, then the final rep practises settling into marathon pace when already a little fatigued, which is exactly what the marathon demands.


Everyone else (not racing this weekend)

4–5 x 1 mile

90 seconds recovery


Run around 10 mile to 10k pace.


Why:

A classic aerobic endurance session that develops strength and rhythm while keeping the effort controlled.


Thursday – Club Run

6.50pm from The Odd Fellows – everyone welcome, all abilities


We will run from the pub down to Sabrina Road.


• Those wanting some tempo work can carve out a few quicker laps before cooling down back to the pub.

• Those racing on Sunday or wanting an easy run can do about 10 minutes at Sabrina and then head back.


7.45pm – drinks and TRX Wolves vest collection.


Anyone who cannot make it Thursday evening can collect their vest at Saturday training.


Saturday – Aldersley Stadium Track



Warmed up and ready to go at 9.30am


4 minutes tempo

then

12–16 x 400m (depending on fitness level)

75 seconds recovery


Please do not wear spikes – this is our first track session of the year.


Run the 400s at controlled 10k rhythm, not flat out.


Why:

The tempo opens the aerobic system and the 400s help develop rhythm, efficiency and leg speed while staying relaxed and controlled.


Sunday

TRX Wolves representing at Stafford Half Marathon


Good luck to everyone racing.

 

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