Training - Endurance
Sale Harriers provides endurance training for its members at all three of its sites - Wythenshawe Park, Sportcity (East Manchester) and Crossford Bridge, The club's faster, mostly middle distance, track specialists train at Wythenshawe Park and Sportcity so the vast majority of senior and veteran endurance men and women train from Crossford Bridge, Danefield Road, Sale, M33 7BG. This is the club's 'mother site' founded over a century ago! If you're an initial enquirer and thinking about joining the club, go to How to Join and follow the procedure there, where you'll be directed to the most suitable site and/or coach for you.
At Crossford Bridge, the club provides training in distances from 3k to marathons and promotes running across three formats: Road, Cross-Country and Fells. Newcomers are welcome to come along for a few weeks and try the training without commitment. There are three main sessions per week though some groups train at other times and venues. You'll hear all about them in due course. All sessions are designed to maximise your running potential. We also have an introductory group typically for those whose time over 10k time is slower than fifty minutes.
Sessions start at 7pm prompt (so be in plenty of time) and last around an hour. The group meet outside the clubhouse at 6.45pm for 7pm start following essential announcements. Sessions are a combination of longish runs (approx 6 - 9 miles) and/or interval work. During summer months (April - September) we utilize the vast network of paths, trails and parkland around the Mersey Valley. During the winter months (October - March), sessions are usually on roads in and around Sale. In these months, ensure you wear reflective clothing.
For a taster of the next few weeks here is the proposed endurance sessions as proposed by Dave Rodgers. Subject to change.
Saturdays.. Many people do parkrun. Stretford, Wythenshawe, Sale Water Park, Platt Fields or Worsley Woods. All start at 9am every Saturday. Free for ever. Click here for details of how to register. And details of runs in your area.
Nights closing in progressively and we should be progressing to a period of endurance base building, as well as strength & conditioning, depending on your short and long term goals. But without this period, following on from an end of season chillout and recovery, you can't hope to successfully reach full potential of your next goal as your progression of ultimate quality long rep and tempo training sessions are hampered.
Monday the 20th November. Track session at Crossford Bridge. 6:30 start. with Mike Hatch.
Tuesday the 21st November. Meet at Crossford Bridge for 7pm. Wear hi-vis.
Trafford Park 55 - 60 mins group run including 30 mins tempo run.
23rd Thurs Wythenshawe Track reps @5k pace A) 4 x 1200m, B) 4 x 1100m C) 4 x 1000m 2 -2m30s mins jog recovery + 4 x100m strides
Track reps @5k pace A) 4 x 1200m, 200m jog recovery, approx 90secs B) 4 x 1100m, 100m jog back recovery, approx 90secs C) 4 x 500m + 100m jog + 300m +100m jog recovery Also 2k Parluuf (5 laps) ie 2 person relay with 5 x 200m with 60m jog back across track, but some doing 3 person ie 4 reps with no jog. with Dave Rodgers.
25th Saturday Training with Dave Rodgers. Manchester University Fields on some MACCL Cross-country course: Ladder 2 x 8mins @ 10k tempo, 2mins easy,6 x 2mins hills
UK Cross Challenge - GB European Trials Cross-country, Sefton Park Liverpool.
26th Sunday CrBr 10:00am 1h30m-1h40m long steady run Mersey Valley
28th Tuesday Efforts. CrBr Golf Road / Fairy Lane 3k Run out, Warm up 4 road reps, approx 5k pace A) 4x 1450m = 5800m B) 1x 1450m+ 1x 1100m+ 1x 1450m+ 1x 1100m = 5100m C) 4x 1100m = 4400m approx 2 mins recoveries. Dave Rodgers.
30th Thursday Wythenshawe Track 7 -14 x 300m with 100m /60sec recovery + 4x 100m strides.with Dave Rodgers (42min or faster for 10k) or at Crossford Bridge with Morris Jefferson. (All abilities)
2nd Dec, Sat; MACCL Manchester University Fields, Wythenshawe. (Kenworthy Woods). No entries on the day.
3rd Sunday. Long steady run from Crossford Bridge. 10am.
5th Tuesday. Long steady run from Crossford Bridge.
7th Thursday. Track session. Wythenshawe track (42min or faster 10k group) Dave Rodgers or Crossford Bridge (all abilities) Morris Jefferson.
10th Sunday. Long steady run along the Mersey Banks.
12th Tuesday. Efforts.
14th Thursday. Track session. Wythenshawe track (42min or faster 10k group). or Crossford Bridge. (all ability group)
17th Sunday; Sale Harriers Christmas Handicap, 10K or 5k Trail (all ages) Wythenshawe Park and Track.
19th Tuesday. Long steady run from Crossford Bridge.
21st Thursday. Track session. Wythenshawe track. (42 min or less 10k times) or Crossford Bridge (all ablities)
24th Sunday Christmas Eve.
25th Monday Christmas Day.
26th Tuesday Boxing Day.
Chorlton Short Route 7.6mls / 12.25Km approx, through car park. 7.9mls / 12.75km around Dane Rd & Danefield Rd. The URL for this route is http://www.gmap-pedometer.com/?r=6708385 Chorlton Long Route 8.25mls / 13.25Km approx, through car park. 8.55mls / 13.75km around Dane Rd & Danefield Rd. The URL for this route is http://www.gmap-pedometer.com/?r=6707560 Regrouping at Yewtree Lane and Mauldeth Rd west / Lane junction.
By knowing your training session beforehand, you can be mentally prepared and also check out the route if necessary.
Follow links for route details:
Thursday 7pm Wythenshawe Park
The club provides two sessions on a Thursday. One is at the Wythenshawe Park track and is for runners who have the ability to compete to a standard of roughly sub 45 minutes for 10k. The sessions are usually a combination of short and long interval work. They begin at 7.30pm; however people arrive at 7pm to warm up. For more information about these sessions, please see Dave Rodgers.
Thursdays 7.30pm- Crossford Bridge
The second session is based at Crossford Bridge for runners roughly over 45 minutes for 10k. Depending on running experience, some of this group maybe taken on runs similar to Tuesday's sessions until they strengthen their endurance base. The interval sessions on the track are designed to develop speed to an endurance base. The Interval sessions commences at 7.30pm, however it is encouraged for athletes to warn up in advance. Morris Jefferson.
Small groups of various abilities go for long easy/steady runs in the Mersey Valley. These are invariably from 75 minutes up to 1:45 and longer if groups are training for a half-marathon or marathon. Again, meet outside Crossford Bridge's main entrance from 10.15. There are men's/women's changing facilities, toilets and showers available. However, we advise people to arrive changed and not to leave any valuables in the changing rooms. These can be put in your car or left in the upstairs office. Sometimes small groups also meet elsewhere because they want earlier runs (e.g. preparing for a marathon) or to enjoy scenic places like the Peak District. You'll hear about these through the club's informal networks or via the website Twitter feed, Facebook and/or email.