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, Platt Fields or Worsley Woods. All start at 9am every Saturday. Free for ever. Click here for details of how to register.
N.B. Sale Sizzlers coming up, so a bit of sharpening up.
Tuesday 27th from Crossford Bridge 7pm.
7.00pm.prompt sub Tempo runs in Mersey Valley. + reps ( approx 2k @ sub tempo + 2k of reps + 2k @ sub tempo), less for some. 3k+ group warm up to River via canal, Turn Moss, Chorlton Woods, sluice gates at River. 8-10k pace effort on river passed Jacksons Boat Bridge to Chorlton Water Park Bridge. A) 2.6k. Going around Water Pk + hill. B) 2.5K. Going around Water Pk less hill. C) 1.9K Bottom Road of Water Park. Carry on running easy recovery over bridge to woods path below power station hill. 2 groups, 4 X 500m or 4x 400m on lower trail path. 1.8K @ 10k pace effort on river From Power station, over Jacksons Boat Bridge to sluice gate. Steady 3k back to CB.
Thursday Track session at Wythenshawe, warm up 7.00pm. drills @7:20.reps @7.30pm A) 5 x 400m >300m >200m (100m jog recoveries), some may run X4. B) 5 x 200m >200m >100m (100m jog recoveries) C) 4 x 200m >200m over 3 hurdles, 200m jog back.
Saturday grass session at University fields, Wythenshawe, warm up 10.00 10.15am. session @ 10.30am, Fartlek style of long and short reps.
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 Paul Barrett.
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.
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.