Isle of Man Athletics Coaching

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
3^rd January	No session		Island Games team meeting Lancs XC champs on 5^th Jan
10^th January	Up to 5 x 6 mins –2mins recovery	South Quay	Subject to weather conditions, otherwise NSC track
17^th January	Up to 14 x 80 secs – 60 secs recovery	NSC track	IOM Cross Country Champs on 20^th Jan
24^th January	Up to 7 x 3 mins – 1 min 45 secs recovery	NSC track	CQ off-Island
31^st 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 3^rd 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
15^th 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 17^th Nov
22^nd November	Douglas Promenade	Up to 45 mins fartleck	Up to 25 mins steady running depending on age	Chris unable to attend. Graham to supervise.
29^th 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
6^th December	NSC Track	Up to 14 x 80 secs – 60 secs recovery	Up to 7 x 80 secs	Ramsey Firemans Cross country on 9^th Dec Juniors – every other effort
13^th 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 15^th Dec
20^th December	NSC track	Up to 8 x 2 mins 30 secs – 90 secs recovery	Up to 4 x 2 mins – 3 mins recovery
27^th 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
4^th October	Spring Valley	Cross Country Relays	Cross Country Relays	Starter session
11^th October	Ballanawin	Up to 30 mins fartleck	20 mins fartleck	Cross country on 14^th October
18^th October	Spring Valley	Cross Country Relays	Cross Country Relays
25^th October	Douglas Promenade	35 mins farteck	22 mins fartleck	Veterans Handicap
1^st 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 4^th November
8^th November	NSC track	Up to 12 x 80 secs – 60 secs recovery	Up to 6 x 80 secs	Cross country on 11^th November Juniors – every other effort
15^th 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 17^th Nov
22^nd November	NSC roadway	Up to 4 x 5 mins – 2 mins recovery	Up to 4 x 3 mins – 4 mins recovery	NSC roadway provisional
29^th November	Douglas Promenade	Up to 45 mins fartleck	Up to 25 mins steady running depending on age
6^th December	NSC Track	Up to 14 x 80 secs – 60 secs recovery	Up to 7 x 80 secs	Ramsey Firemans Cross country on 9^th Dec Juniors – every other effort
13^th 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 15^th Dec
20^th December	TBA	TBA
27^th 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 28^th June, 2^nd July or 5^th 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 28^th 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 2^nd July	All runners	10 x medium hills on golf course	GD and CQ not present
Thursday 5^th July	N/A	N/A	No session - Tynwald Day
Monday 9^th 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 12^th 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 16^th July	All runners	20-35 mins fartleck
Thursday 19^th July	800m/1500m	6 x 200m – 200m walk recovery
	5k/10k	4 x 1600m – 2 mins 30 secs recovery
Monday 23^rd July	All runners	Short hills
Thursday 26^th July	800m/1500m	4 x 400m – 400m jog recovery
	5k/10k	5 x 1000m – 4 mins recovery
Monday 30^th 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 19^th 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 23^rd April	Medium hills	Long hills
Thursday 26^th April	4 x 1 min 45 secs effort, 2 mins recovery – on grass	3 x 10 mins – 3 mins recovery – on grass
Monday 30^th April	Short hills	Short hills
Thursday 3^rd 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 5^th May
Monday 7^th May	No session – Bank Holiday	No session – Bank Holiday	Peel to Douglas
Tuesday 8^th 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 10^th 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 12^th and 13^th May Chris off-island
Monday 14^th May	Short hills	Long hills
Thursday 17^th 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 21^st May	Short hills	Short hills
Thursday 24^th 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 28^th May	No session – Bank Holiday	No session – Bank Holiday
Tuesday 29^th May	Medium hills	Medium hills	Replacement session for Monday
Thursday 31^st May	6 x 400m – 2 mins recovery – on track – 1500m pace	Up to 16 x 80 secs – 80 secs recovery – on track
Monday 4^th June	3 x 2 mins 30 secs on grass	Long hills
Thursday 7^th June	12 x 200m – 2 mins recovery – on track	6 x 800m – 2 mins 30 secs recovery – on track or similar on grass
Monday 11^th June	8 x 150m – 250m/3 mins jog recovery	Short hills	Great South Run on 12^th June
Thursday 14^th 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 16^th/17^th June
Monday 18^th June	Short hills	Short hills
Thursday 21^st June	4 x 400m – 400m jog recovery – 800m pace – on track	4 x 1000m – 4 mins recovery – on track
Monday 25^th June	15-20 mins – strides straights, jog bends – on grass	35 mins light fartleck on grass
Thursday 28^th June