Phil Nichol

Phil joined the club over 40 years ago at the age of nine. As an athlete he ran at county level for nearly 30 years competing for Cheshire, Greater Manchester & Derbyshire.

He has won county medals at track, road and x-country, as well as a British Polytechnics vest for the steeplechase. In later years he turned to the marathon where he won the prestigious Snowdonia Marathon on what is allegedly the toughest road course in Europe.

Phil is a level 2 endurance coach, who has coached senior athletes to International, Area and County vests on road track and cross country. His athletes have won The Manchester Marathon reached the final at the AAA’s Senior Track Championships, and won area medals and county titles.

He has a Sports Degree from Carnegie College, Leeds, where he specialised in exercise physiology and athletics. Phil has a training group for U17 and Senior athletes both male and female at Timperley Track on a Tuesday, and other locations on a Thursday.

Phil’s Tuesday and Thursday Sessions are below, the sessions are aimed at Distance & Middle Distance Runners U17 to Seniorr (unless agreed by Phil). Please speak to Phil if you wish to join his group. All sessions start at 7:15pm so athletes should be warmed up and ready to go.

Sessions

Sessions 25.04.2017 to 29.05.2017


Tues 25.04.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
(800/1500m runners sets 1 and 3 only)


Thurs 27.04.2017
Timperley Track:
12 x 75secs effort 60secs recovery


Tues 02.05.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
12 x 400m 2mins recovery
(800 and 1500runners 8 x 400)

Thurs 04.05.2017
Cruise Intervals at Playing Fields at bottom Salisbury Rd off A56 Altrincham
6 to 12 x 1 lap 40secs recovery (number dependant on target race distance)

Tues 09.05.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets.
(800/1500m runners sets 1,3 & 5 only)

Thurs 11.05.2017
John Leigh Park (2 sessions both taking place)
2 sets of 5 x 30sec hill reps jog down recovery, jog lap between sets
                or
5 to 8 x 4mins hilly effort 2mins jog recovery (choose relevant to target races)

Tues 16.05.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
4 sets of  3 x 90secs effort with 90secs recovery, 4mins between sets
(800/1500m runners 4 sets of 2 x 90-first 2reps each set)

Thurs 18.05.2017
Timperley Track:
10 x 90secs effort 75secs recovery

Tues 23.05.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 200m, 60secs rest, 200m, 60secs rest, 400m , 3mins rest between sets
(800/1500m runners sets 1, 3 & 5 only)

Thurs 25.05.2017
No session due to Dunham 5K(race1)

Tues 30.05.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
12 x 400m 2mins recovery
(800 and 1500runners 8 x 400)


Thurs 01.06.2017
Cruise Intervals at Playing Fields at bottom Salisbury Rd off A56 Altrincham
3 to 6 x 2 lap 80secs recovery (number dependant on target race distance)


Tues 06.06.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
3 sets of 600m, 60secs rest, 400m, 60secs rest, 300m 60secs rest, 200m, 3mins rest between sets
(800/1500m runners sets 1 and 3 only)

Thurs 08.06.2017
No session due to Bowdon 5K

Tues 13.06.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
4 sets of  3 x 90secs effort with 90secs recovery, 4mins between sets
(800/1500m runners 4 sets of 2 x 90-first 2reps each set)

Thurs 15.06.2017
No session due to Dunham 5K(race2)

Tues 20.06.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 90sec effort, 60secs rest, 60secs effort, 30secs rest, 30secs effort, 3mins jog between sets.
(800/1500m runners sets 1,3 & 5 only)

Thurs 22.06.2017
John Leigh Park (2 sessions both taking place)
2 sets of 5 x 30sec hill reps jog down recovery, jog lap between sets
                or
5 to 8 x 4mins hilly effort 2mins jog recovery (choose relevant to target races)

Tues 27.06.2017
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
3 sets of  5 x 60secs effort with 60secs recovery, 4mins between sets
(800/1500m runners sets 1 and 3 only)

Thurs 29.06.2017
Timperley Track:
12 x 75secs effort 60secs recovery