After that I had a week's holiday in the sun and came back rested and raring to go!
October, November and December would be focused solely on improving my aerobic fitness through my favourite sport - running! I'd planned a full XC season, racing for Altrincham&District AC in the Manchester Cross Country League, as well as County Champs, Midland Champs and National Champs for my home club Telford AC
XC races up North seem to be a lot longer than in the Midlands! Last year I'd competed mainly in the North Wales and North Staffs Leagues where races tend to be around 4-5km, but up in Manchester they're all 7-8km! I was going to have to work on my stamina.
Phase 1 of Winter Training:
Monday: 8 mile steady
Tuesday: Altrincham Session - horrifically long!
Wednesday: 6 mile steady
Thursday: 3-4 miles easy am, Altrincham session pm
Friday: 3-4 miles easy am or Rest
Saturday: Race or 8 mile steady
Sunday: 10 mile long run
Total mileage over the Winter started off around 35-40 and built up to 50 in some weeks as I increased my Friday run.
Towards the end of November I missed cycling and swimming a lot so I added these into my training...
Phase 1b of Winter Training:
Monday am: swim 800-1km FC
Monday pm: 8mile run in ~55 mins
Tuesday pm: Altrincham session
Wednesday am: 4 mile easy run
Wednesday pm: Spinning class at gym 45mins
Thursday am: 4 mile easy run
Thursday pm: Altrincham session
Friday am: 4 mile easy run
Friday pm: 5-6 mile run or rest if racing or tired
Saturday: Race or 8 mile run
Sunday: 10 mile steady run (approx 8min miling)
Weekly mileage 40 - 50.
I followed this till now, when I feel I have a good base level of fitness and have had some good race results including a 10km in 40.22. (see separate posts for race reports)
Going into 2012 I wanted to be more event specific, and work towards a variety of goals, so I asked Phil Nichol, one of the coaches at Altrincham AC to help with Phase 2!
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