Don Nichol - Endurance Coach

In his ten year spell with Bingley Harriers, Don Nichol concentrated on sprinting but when he started his two years National Service became more interested in longer distances. Having flirted with cross country and road races whilst with Bingley he started to take endurance running more seriously whilst stationed in Dorset at the Royal Armoured Corps Centre, his preferred events being 1 and 3 mile track plus cross country.
Don joined ADAC in 1976, took up athletics coaching in 1977 and qualified as a Middle Distance Club coach in 1981 with the then BAAB. In 1989 he became a senior coach for 3000m to 10,000m and in 1990 became a senior coach for the marathon. He is now, under UK athletics, a level 4 coach for endurance events and Marathon.
Throughout the 1980’s Don has held positions as county cross country manager and was also North West Regional Coach for endurance events.
During the 1990's, Don lectured for the BAAB on their coach education programme plus lecturing on developing endurance for the National Coaching Foundation at St. Martin's College, Lancaster University. In 1992 Don took the full time BAF International Coaching Course at Loughborough University and from 1993 to 2001 he lectured at South Trafford College on Anatomy and Physiology plus Biomechanics.
Organised coaching sessions are Tuesday & Thursday evenings plus some Saturday mornings Spring & Summer for the steeplechase. In addition to the above, Don coaches by post a small number of athletes who live out of this area.

Scroll down to see latest training schedule for Timperley Track - Start Time 7.15pm

 

 

     

February
Tue 2nd	Timperley Track – session on the track 5 sets of 1 x 1309m, 60sec recovery then 1 x 300m - 2 min 30 sec between sets. 6 min rest followed by 4 x 150m relaxed strides.  Note! 1609m = 1 mile. Recommend you check your last seasons best for 1 mile & set your pace accordingly
Thu 4th	Group Fell Run 7.00pm from Disley Station (bring your Head Torch)
Tue 9th	Timperley Track session on the grass - 5 sets of 3 x 500m each with 75sec recovery. 2min 30 sec between sets.  6min rest followed by sprint drills.
Sat 13th	Cheshire County Cross Country Champs – Nantwich
Sun 14th	Club Championship Fell Race – Winter Hill
Tue 16th	Timperley Track - session on the track 24 x 200m with reducing recoveries after every 4th effort. First 4 recoveries 40 sec, final 4 recoveries 15 sec.  6 min rest followed by 4 x 150m relaxed strides
Thu 18th	Group Fell Run 7.00pm from the Boars Head, Higher Poynton  (Head Torch needed)
Sun 21st	Trafford 10K Road Race, 9.30am Start from Partington Leisure Centre
	Race organised by YOUR CLUB,  i.e. ADAC.  Help needed on the day.
	Please contact either Dave Norman or Bill Egan if you are able to help.
Tue 23rd	Timperley Track session on the track - 8 sets of 1 x 700m, 60sec rec. then 1 x 300m
	3min recovery between sets. 6min rest followed by 4 x 150m relaxed strides
Sat 27th	English National Cross Country Champs – Leeds
March
Tue 2nd	Timperley Track session on grass –  8 x 1000m with 2min recovery  6min rest followed by sprint drills
Thu 4th	Group Fell Run 7.00pm from the Poachers, Bollington (bring your Head Torch)
Sun 7th	Club Championship Fell Race – Cloud Nine
Tue 9th	Timperley Track session on the track - 6 x 800m with 2min jog recovery followed after 3mins by  6 x 200m with 2min jog recovery.  6mins rest then 4 x 150m relaxed strides
Sat 13th	Inter-Counties Cross Country Champs – Nottingham
Tue 16th	Timperley Track session on the track – 4 x 2000m with 2min jog recovery 6min rest followed by 4 x 150m relaxed strides
Thu 18th	Group Fell Run 7.00pm from Dog & Partridge, Bridgemont. (Head Torch needed)
Tue 23rd	Timperley Track session on the track – 5 sets of 3 x 400m each with 45sec recovery and 3min recovery between sets.  6min rest followed by 4 x 150m relaxed strides
Sun 28th	Club Road Running Champs – Wilmslow Half Marathon

 

 

 

 

 

 

 

 

 

  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Marathon Training
Athletes targeting a marathon race from April onward, whilst needing a weekly interval session, will also require, from early February onward, longer distances than many shown in my schedule. 
For example the session for Tuesday 9^th Feb, 5 sets of 3 x 500m, is too short and more appropriate would be 10 x 1000m with 2 minutes jog recovery. The 2 minutes recovery reducing to 45 seconds by early April whilst maintaining times.
Interval sessions for marathon runners can be included in any or all of the Tuesday night sessions. Also required is at least one Sunday morning session held in Lyme Park, where you complete a steady run of approximately 13 to16 miles on the road or fells followed without a break by 5 x 2000m loops within Lyme Park, circling the Cage (off road with a hill to climb) with yours truly timing each of your 5 laps. The objective is to maintain a constant time for each loop of 2000m. This session not only trains the heart, legs and lungs but helps prepare the mind for the last 10K of the marathon.