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.
Saturday 5th August Northern Track League, Blackburn
Tuesday 8th August from Crossford Bridge 7.00pm. prompt Crossford Bridge Fields 5k pace Session on grass. A) 6 x 1k : 2min Rec. B) 3 x 800m & 1K alternate, 90sec - 2mins Rec C) 6 X 800m 2min Rec + 4 x 12 sec sprints in shuttle type relay, but concentrating on good form.
Thursday 10th Wythenshawe Track warmed up for 7:30pm session Ladder A) 2x 1000m,+ 2 x 800m, + 2x 600m,+ 2x 400m, + 2x 200m B) 2x 800m, + 2 x 700m, + 2x 500m,+ 2x 300m, + 2x 200m Recoveries approx 2mins, but reducing.
Tuesday 15th August from Crossford Bridge 7.00pm. prompt Tempo Run Two Streams route, steady for those racing the Sizzler 5K
Thursday 17th August Sale Sizzler 5K #4.
Tuesday 22nd August from Crossford Bridge 7.00pm. prompt University Fields sub tempo long reps. 3k warm up & down via Fairy Lane or leave before 6:45pm for 5k+ via river & power station hill, for those racing Autumn Marathons or half's. 3 x 8min, 7mins or 6mins, 1 - 3mins recovery, N.B. marathon & HM runners can do 4 reps if you get there before 7.15pm
Thursday 24th August. Wythenshawe Track 7.30pm A) 10 X 500m. 100m jog Rec B) 10 reps, alternate 500m & 300m
Tuesday 29th August from Crossford Bridge 7.00pm. prompt Summer Handicap Trail Run 4.6miles + drinks / food in The Bridge
Thursday 1st September. 8x 800m, less for some. N.B. Nights closing in, so will start to come back via road from early September. Saturday 9th September North West Counties Road Relays, Stanley Park, Blackpool, Shout out to be entered (2016 was at Delamere) Saturday 16th September Northern 6 & 4 Stage, Sportcity N.B. Complete list of Seasonal Race details to follow in an email for Road and cross country, relays, championships and leagues, key club races only. Cheers.
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.