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

Tues 02.04.2019 Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 4 x 200m every 70secs with 3mins jog recovery

Thurs 04.04.2019
Stamford Park, meet at park car park on Stamford Park Road 7:15
3 to 5 x 2k with 2min recovery (number dependant on target race distance

Tues 09.04.2019 Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
2 x 2mins with 90secs rest, 3mins recovery jog, 4 x 90secs with 75secs recovery, 3mins recovery jog, 4 x 60secs with 60secs recovery, 3mins recovery jog, 6mins tempo, 3mins recovery jog, 4 x 40secs 60secs recovery

Thurs 11.04.2019
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 16.04.2019
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 miss set 3)

Thurs 18.04.2019
Cruise Intervals at Playing Fields at bottom Salisbury Rd off A56 Altrincham
5 to 10 x 1 lap 60secs recovery (number dependant on target race distance)

Tues 23.04.2019
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
5 sets of 200m, 45secs rest, 200m, 45secs rest, 400m , 3mins rest between sets (800/1500m runners sets 1, 3 & 5 only)

Thurs 25.04.2019
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15) 10 x 90sec efforts 75 secs recovery

Tues 30.04.2019 Trafford open Grand Prix (U17 to Seniors 800m to 3000m) track meet. or Timperley Track 7:15 pm start: 4 sets of 4 x 60secs effort with 60secs recovery, 4mins between sets (800/1500m runners First 3 reps of each set only)

Thurs 02.05.2019
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 07.05.2019
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
10 x 400m 3mins recovery

Thurs 09.05.2019
Cruise Intervals at Playing Fields at bottom Salisbury Rd off A56 Altrincham
3 to 5 x 2 lap 2mins recovery (number dependant on target race distance)

Tues 14.05.2019
Trafford open Grand Prix (U17 to Seniors 800m to 3000m) track meet- First race 3000m starts 6:30pm
or
Timperley Track 7:15 pm start:
5 sets of 4 x 200m every 70secs with 3mins jog recovery between sets
(800/1500m runners sets 1, 3 & 5 only)

Thurs 16.05.2019
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
12 x 75secs effort 60secs recovery

Tues 21.05.2019
Timperley Track:
For those that want to do them, Drills at 7:00pm (main session starts at 7:15)
2 x 2mins with 90secs rest, 3mins recovery jog, 4 x 90secs with 75secs recovery, 3mins recovery jog, 4 x 60secs with 60secs recovery, 3mins recovery jog, 6mins tempo, 3mins recovery jog, 4 x 40secs 60secs recovery
(800/1500m runners miss first two 2mins efforts)

Thurs 23.05.2019
No Training due to Dunham 5k

Tues 28.05.2019
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 miss set 3)

Thurs 30.05.2019
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)

X