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Isle of Man Fixtures
2008

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COACHING PLAN FOR THE ISLE OF MAN 2007
COACHING COURSE APPLICATION FORM FOR ABOVE

 

Thursday middle distance training – January 2008

 

Coaches – Chris Quine, Graham Davies – UKA licensed coaches 

Meet at NSC track at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching. 

Cost is £1 per athlete per session – all money collected will be donated to the IOM AA fund for Aland 2009 

All athletes must pay their own track fees for those sessions on the track:

See NSC Outdoor Reception - £.3.10  per adult, under 18 £1.50. Annual memberships are available. 

All sessions can be modified to suit individual requirements e.g. age, fitness levels, personal goals. 

Date

Session

Venue

Comments

3rd January

No session

 

Island Games team meeting

Lancs XC champs on 5th Jan

10th January

Up to 5 x 6 mins –2mins recovery

South Quay

Subject to weather conditions, otherwise NSC track

17th January

Up to 14 x 80 secs – 60 secs recovery

NSC track

IOM Cross Country Champs on 20th Jan

24th January

Up to 7 x 3 mins – 1 min 45 secs recovery

NSC track

CQ off-Island

31st January

3 x 5 mins – 2 mins recovery, 3 x 3 mins – 1 mins 30 recovery, 3 x 60 seconds – 60 secs recovery

South Quay

Manx Gas Cross country on 3rd February

Each session comprises:

Easy running

Warm up/drills

Strides

Session

Warm down

Stretching

Tip of the month:

The New Year is a good time to start keeping a training diary, if you are not already doing so.

Thursday middle distance sessions training plan – November to December 2007

All sessions meet at the NSC track unless otherwise stated at 18.00 to start warming up at 18.15

Coaches – Chris Quine, Graham Davies, Dave Newton

 Please note the following:

-         There is a £1 charge per athlete per session – all money collected will be donated to the IOM Athletics Team for Aland 2009 Island Games

-         For sessions on NSC track you must also pay track fees to NSC Outdoor Reception – persistent non-payers may be asked to stop attending sessions.

-         For sessions on NSC roadway there is a further charge of £2 (over 18) or £1 (under 18) 

Date

Location

Seniors

Juniors – under 15

Comments

15th November

NSC track

Up to 7 x 2 mins 30 secs – 90 secs recovery

Up to 4 x 2 mins – 3 mins  recovery

Hill race on Sat 17th Nov

 

22nd November

Douglas Promenade

Up to 45 mins fartleck

 

Up to 25 mins steady running depending on age

Chris unable to attend. Graham to supervise.

29th November

Douglas Promenade

Up to 3 x 5 mins – 2 mins recover– 3 x 3 mins – 90 secs  recovery

Up to 3 x 3 mins – 4 mins recovery

 

 

6th December

NSC Track

Up to 14 x 80 secs – 60 secs recovery

Up to 7 x 80 secs

Ramsey Firemans

Cross country on 9th Dec

Juniors – every other effort

13th December

NSC Roadway

1 x 2 mins – 60 secs recovery plus

Up to 5 x 5 mins – 2 mins recovery

Up to 3 x 800m (1 lap) of NSC perimeter

NSC roadway provisional

Hill race on 15th Dec

20th December

NSC track

Up to 8 x 2 mins 30 secs – 90 secs recovery

Up to 4 x 2 mins – 3 mins  recovery

 

27th December

No session

 

 

 

 All sessions to include:

Before main session:

-         Warm up – 8-12 mins easy running

-         Dynamic warm up/drills

-         Strides

 After main session:

6-10 mins very easy running

3-4 100m strides

Stretching

 

Thursday middle distance sessions training plan

 October to December 2007

 All sessions meet at the NSC track unless otherwise stated at 18.00 to start warming up at 18.15

 Coaches – Chris Quine, Graham Davies, Dave Newton 

Please note the following:

-         There is a £1 charge per athlete per session – all money collected will be donated to the IOM Athletics Team for Aland 2009 Island Games

-         For sessions on NSC track you must also pay track fees to NSC Outdoor Reception – persistent non-payers may be asked to stop attending sessions.

-         For sessions on NSC roadway there is a further charge of £2 (over 18) or £1 (under 18) 

Date

Location

Seniors

Juniors – under 15

Comments

4th October

Spring Valley

Cross Country Relays

Cross Country Relays

Starter session

11th October

Ballanawin

Up to 30 mins fartleck

20 mins fartleck

Cross country on 14th October

18th October

Spring Valley

Cross Country Relays

Cross Country Relays

 

25th October

Douglas Promenade

35 mins farteck

22 mins fartleck

Veterans Handicap

1st November

Douglas Promenade

Up to 6 x 3 mins – 90 secs recovery

Under 13 – 16 mins steady

Under 15 – 20 mins steady

Ramsey Firemans

Sid Quirk HM on 4th November

8th November

NSC track

Up to 12 x 80 secs – 60 secs recovery

Up to 6 x 80 secs

Cross country on 11th November

Juniors – every other effort

15th November

NSC track

Up to 7 x 2 mins 30 secs – 90 secs recovery

Up to 4 x 2 mins – 3 mins  recovery

Hill race on Sat 17th Nov

 

22nd November

NSC roadway

Up to 4 x 5 mins – 2 mins recovery

Up to 4 x 3 mins – 4 mins recovery

NSC roadway provisional

29th November

Douglas Promenade

Up to 45 mins fartleck

Up to 25 mins steady running depending on age

 

6th December

NSC Track

Up to 14 x 80 secs – 60 secs recovery

Up to 7 x 80 secs

Ramsey Firemans

Cross country on 9th Dec

Juniors – every other effort

13th December

NSC Roadway

1 x 2 mins – 60 secs recovery plus

Up to 5 x 5 mins – 2 mins recovery

Up to 3 x 800m (1 lap) of NSC perimeter

Hill race on 15th Dec

20th December

TBA

TBA

 

 

27th December

No session

 

 

 

 

 

 

 

 

 All sessions to include:

Before main session:

-         Warm up – 8-12 mins easy running

-         Dynamic warm up/drills

-         Strides 

After main session:

6-10 mins very easy running

3-4 100m strides

Stretching  

 

Thursday middle distance training – July 2007 - draft

 

Coaches – Chris Quine, Graham Davies – UKA licensed coaches – note Graham and Chris will not be there on 28th June, 2nd July or 5th July 

Meet at 6 pm for a 6.15 pm start, finish around 7.45 pm. Each session includes full warm up and post session stretching. 

Cost - all athletes must pay their own track fees for those sessions on the track – see NSC Outdoor Reception - £.3.10  per adult, under 18 £1.50. Annual memberships are available. 

We try to split athletes into groups so, where possible, everyone runs with others of a similar ability.

Date

Target distance

Session

Comments

Thursday 28th June

800m/1500m

8 x 400m – 2 mins recovery

GD and CQ not present. Both groups can run together

 

5k/10k

12 x 400m – 2 mins recovery

 

Monday 2nd July

All runners

10 x medium hills on golf course

GD and CQ not present

Thursday 5th July

 

N/A

N/A

No session - Tynwald Day

Monday 9th July

800m/1500m

Up to 10 x 150m – walk back to start recovery – approx 2 mins

May depend on how people feel after travelling

 

5k/10k

Up to 35 mins fartleck on grass

 

Thursday 12th July

800m/1500m

4 x 600m – 3 mins recovery

Reduce session if doing North of England league

 

5k/10k

6 x 600m – 3 mins recovery

 

 

Reduce session if doing North of England league

Monday 16th July

All runners

20-35 mins fartleck

 

Thursday 19th July

800m/1500m

6 x 200m – 200m walk recovery

 

 

5k/10k

4 x 1600m – 2 mins 30 secs recovery

 

 

Monday 23rd July

All runners

Short hills

 

Thursday 26th July

800m/1500m

4 x 400m – 400m jog recovery

 

 

5k/10k

5 x 1000m – 4 mins recovery

 

Monday 30th July

800m/1500m

20 mins – jog bends/stride straights

 

 

5k/10k

Up to 40 mins fartleck on grass

 

 Tip of the month:

Stay well hydrated. Aim to drink at least 2 litres of water (or similar) per day. A 2% reduction in bodyweight due to dehydration has been reported to reduce performance by over 10%! 

 

Middle Distance Draft training plan – April to June 2007 

PLEASE NOTE SUBJECT TO CHANGE

Introduction:

These are the planned structure sessions to be run by Chris Quine, Graham Davies and Dave Newton from mid April to late June.

We have split the sessions into 800m/1500m runners and 5k/10k/half marathon runners. Special consideration is given to those athletes preparing for the Island Games in Rhodes.

Runners can modify their sessions within the stated session e.g. run fewer reps 

Meeting arrangements:

Monday’s (or Tuesday if Bank Holiday on Monday) – meet at NSC track at 18.30

Thursday’s – meet at NSC track at 18.00 for a 18.15 start 

Date

800m/1500m

5k, 10k, half marathon

Comments

Thursday 19th April

2 x 4 x 400m – 60 secs recovery, 5 mins between sets – on track

Up to 8 x 3 mins 30 secs, 1 min 45 secs recovery – on grass

 

Monday 23rd April

Medium hills

Long hills

 

Thursday 26th April

4 x 1 min 45 secs effort, 2 mins recovery – on grass

3 x 10 mins – 3 mins recovery – on grass

 

Monday 30th April

Short hills

Short hills

 

Thursday 3rd May

10–12 x 200m – 90 secs recovery – on track

Up to 6 x 5 mins – 2 mins recovery – on track

North of England league on Sat 5th May

Monday 7th May

No session – Bank Holiday

No session – Bank Holiday

Peel to Douglas

Tuesday 8th May

3 x 3 x 300m – 60 secs recovery, 5 mins between sets – on track

Medium hills

Chris off-island

Replacement session for Monday

Thursday 10th May

4-6 x 200m – 2 mins recovery – fast and relaxed – on track

8 x 3 mins 30 secs – 1 min 45 secs recovery – on grass

Lancs Champs on 12th and 13th May

Chris off-island

Monday 14th May

Short hills

Long hills

 

Thursday 17th May

3 x 800m – 2 mins recovery – faster than 3k pace – on track

1 x 5 mins, 2 x 10 mins, 1 x 5 mins – 2 mins recovery – on prom

 

Monday 21st May

Short hills

Short hills

 

Thursday 24th May

1 x 600m, 12 mins recovery, 6 x 200m with 90 seconds recovery between each then 10 mins recovery, 1 x 600m – on track

5 x 6 mins – 2 mins recovery – on track

 

Monday 28th May

No session – Bank Holiday

No session – Bank Holiday

 

Tuesday 29th May

Medium hills

Medium hills

Replacement session for Monday

Thursday 31st May

6 x 400m – 2 mins recovery – on track – 1500m pace

Up to 16 x 80 secs – 80 secs recovery – on track

 

Monday 4th June

3 x 2 mins 30 secs on grass

Long hills

 

Thursday 7th June

12 x 200m – 2 mins recovery – on track

6 x 800m – 2 mins 30 secs recovery – on track or similar on grass

 

Monday 11th June

8 x 150m – 250m/3 mins jog recovery

Short hills

Great South Run on 12th June

Thursday 14th June

1 x 600m, 12 mins recovery, 6 x 200m with 90 seconds recovery between each then 10 mins recovery, 1 x 600m – on track

2000m, 1600m, 1200m, 800m, 400m – all with one lap/3 mins jog recovery – on track

North of England Champs on 16th/17th June

Monday 18th June

Short hills

Short hills

 

Thursday 21st June

4 x 400m – 400m jog recovery – 800m pace – on track

4 x 1000m – 4 mins recovery – on track

 

Monday 25th June

15-20 mins – strides straights, jog bends – on grass

35 mins light fartleck on grass

 

Thursday 28th June