Harriers Road Group – Week 11 -21st November 2011

Week 11 Training Plan

Week 11, 5th week of the speed mesocycle and for anyone following the cycles then this is the second hard week – again, 6 sessions per week with just one days recovery and a race day at the end of the week.

Both sessions this week are quite high intensity ones with Tuesday going to be speed endurance work along the embankment near the Millstone, and Thursday is the threshold session for this cycle – we are going to be doing the same route along Chorley New Road, most people have done this before, so this week the aim is to run out a bit further than last time, and make it back on the 40min marker.

Monday – Steady 10k or 60mins

Tuesday – Horwich Lesisure Centre 6:45 for 7pm – Millstone 800s
– 7pm start – if we have left then head out towards the Crown and down towards the Millstone

Wednesday – Steady 10k or 60mins

Thursday -Horwich Lesiure Centre 7pm – Threshold run
– 7pm start – if we have left then head down through Old Station park towards the bottom of Ramsbottom Rd

Saturday – Tempo 5k Park Run or 30mins

Sunday – Rivington Castle Car Park – 9am – 16km Trail Run around Rivington

Please if you follow this, then add in some core strength work (weights) and some flexibility (stretching) else you’ll end up on the injured list

Week	Date	Tuesday	Thursday	Weekend
7	24-Oct	Speed – Arcon	Steady – Middlebrook	12km Trail run
8	31-Oct	Track – 200s	Haloween Special	14km Trail run
9	07-Nov	Speed – Blackrod	Fartlek – Old Road	16km Trail run
10	14-Nov	Track – 100s 200s	Hills – Church	Eaves Wood Silverdale
11	21-Nov	Speed – Millstone	Threshold – A6	Wesham 10km Road Race
12	28-Nov	Arcon – Relay	Hills – Fleet St	Sweatshop Santa Saunter

The Santa Saunter

4th December – Sweatshop Santa Saunter- RACE (saunter?)

Looking to get us out for this one with santa outfits on – there’s this one and there will be another run later in December that will be organised by the club that have a focus on fun and we’re looking for good fancy dress or santa outfits rather than running it at pace; whilst this is technically kinda like a race, we’ll run this as a single group for those who turn up – santa suit needed !

Approx 4.5 miles multi-terrain, santa hat for entrants, coffee and mince pie to all finishers!
Entry Form – http://www.ukresults.net/forms/111204chorley.pdf