Alex Masidlover

Protected: Program for IS Training for Jerusalem Half Marathon (HM) 17th March 2023

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Pass the Parcel!

A good fun track workout for a special occasion (Christmas, someone’s birthday etc.); its basically 10x400m but with a twist. Wrap a small (or large) prize in 10 layers of wrapping paper, between each layer of paper put a number of seconds. This number of seconds in the first layer that will be unwrapped (theContinue reading “Pass the Parcel!”

Alternating Group Chase

This is another ‘classic’ VO2 Max improving interval set but with a twist to keep it interesting. We’re going to aim for 3 minutes hard effort (faster than 3km race pace) followed by a 3 minute walk. But to keep it interesting as a group we’re going to add in a little twist. As alwaysContinue reading “Alternating Group Chase”

Group Catch-Ups

This is a workout designed for a group to have a bit of fun (type 2 naturally together) whilst working on technique and the alactic/neuromuscular systems. After a really good warm-up, a minimum of 15 minutes with a build to the top of your aerobic zone, i.e., where your running companions can hear you breathing.Continue reading “Group Catch-Ups”

Cresting Hills

This set is not just a great way of practising maintaining ‘momentum’ (physical and psychological) at the top of the short sharp hills that often occur on cross country courses, but also of improving the bodies ability to ‘shuttle lactate‘. In a grassy park (or similar location) find a short (30 seconds to 2 minutes)Continue reading “Cresting Hills”

Up & Down

Most cross-country courses have a certain ‘rolling’ nature and the difference between runners is usually most obvious on the ups and on the downs. This set is about developing the physical and psychological skills associated with uphill and downhill running simply by practicing. The set itself is simple however care should be taken to findContinue reading “Up & Down”

Hard Starts

This main set is a cross-country focused workout designed to have two impacts on the runner (for a track/road variant see this workout). Firstly its a psychological training exercise, after having pushed hard for tens of seconds and got to the point where your lactic energy system has kicked in, your heart is beating hardContinue reading “Hard Starts”

Silly Team Games

There comes an odd point in the endurance running season, at least in Manchester anyway, where the track season and most of the serious road running series are finished yet it feels a long time before cross-country season starts (don’t worry its not that long!) So before we get in to cross-country training there isContinue reading “Silly Team Games”

Zoe Merchant

Zoe is the kind of runner who I love to coach, she likes to understand why she’s doing something and likes to ask interesting questions. A chatty run with Zoe very often has me back at my desk afterwards looking up the latest research to try and find good answers to her questions. Zoe’s journeyContinue reading “Zoe Merchant”

Casey Longden

Casey volunteered to be my athlete to use as a case study for my Coach in Running Fitness course. I asked Casey for some feedback on the process and he provided some really useful thoughts that he discusses below. “Firstly, to say that Alex’s coaching has been really valuable and has helped me to learnContinue reading “Casey Longden”