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.
Thursday 23rd Feb Wythenshawe track session at 7.30pm Variable pace Pyramid. 800 - 3k pace 100 / 200/ 300/ 400/ 500/ 600/ 500/ 400/ 300/ 200/ 100 100 - 200m jog recoveries Those racing the national xc on Sat will run 100 / 200/ 300/ 300/ 200/ 100/ 200/ 300/ 300/ 200/ 100
Saturday 25th Feb National Cross Country Champs Wollaton Park, Notts We intend to win team medals improving on Bronze in the Senior Men's National last year, Gold in the 2017 Northerns We want to improve on Junior under 20 of recent years, to try to win medals in Men U20 and Women U20 also (Bronze in 2017 Northerns). The Women should have the highest finish in years despite a lot of key runners missing, we won't be far off the medals.
Sunday 26th Feb Long run from Crossford Bridge. Meet at 10am. All abilities. Trails along Mersey Banks.
Monday 27th Feb. Track session at Crossford Bridge. All abilities. May be on grass due to the work being done on the track. 6:30pm.
Tuesday 28th Feb. Crossford Bridge. Meet for 7pm run. Bring £1.Long run with re-group points. All abilities. (For example - A group sub 35min 10k, B group 36-40 10k, C group 41-46m 10k D group 47min plus 10k) Route to be agreed. Wear road shoes and high vis clothing/tabard.
Thursday 2nd March. Wythenshawe track. £2. Track session.
Saturday 4th March. There will be a morning session. Off road. Venue and time to be agreed.
25th March Northern Athletics 12 & 6 stage Road Relays, Stanley Park, Blackpool. Hopefully 3 Teams in each. Short legs approx 5K and long legs approx 8K. James Bailey will select teams from the Men's Squad and Clare McCarron will select from the Ladies Squad. We can win Men and Women A & B teams but it's tough. N.B. There are U15 & U17 5k races before the relays
8th NATIONAL 12 & 6 stage Road Relays, SUTTON PARK, BIRMINGHAM. The aims and goals are to win both Men and Women's titles, with high positions for the B Teams also. N.B. separate email coming with Race Details UPDATE.
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.