Training Schedule

Please remember that the sessions below are weather dependent and that they may change on the night to accommodate for poor running conditions, tentative club sessions for the next couple of months are below (SUBJECT TO CHANGE)

We need volunteers to help leading the sessions on tuesday and thursday evenings. If you are willing to help please get in touch.

Training sessions are done in training groups, an explanation about the groups can be found hereĀ http://www.heatonharriers.org.uk/training/training-groups/

The training plan from now until March is based on a 4 week cycle of hard, medium hard, very hard and then an easy week. Each week is then broken down as follows:

  • Mondays are rest / recovery days (sauna/swim/massage etc)
  • Tuesdays are very hard club session
  • Wednesdays are easy run
  • Thursdays are medium hard club session
  • Fridays are medium longer relaxed run
  • Weekends are as follows, if competing on Saturday make Sunday’s long run easy/medium paced. If not competing on Saturday do a shorter fast run on Saturday and make Sunday’s long run medium/fast paced. If competing on Sunday have a rest/recovery (sauna/swim/massage etc) on Saturday, compete on Sunday and have a relaxed shorter recovery run on Monday. DO NOT COMPETE ON BOTH DAYS.

Competitive Running

Try to grade your competitive runs in the following three categories:

A – important race or pb attempt
B – possible time trial or faster run(e.g. Parkrun, NEHL)
C – particpation/social run, for club points or fun

In any one four week period try to limit competitions to one A, one B, one C and one no-race week.

 

Tuesday 21st October
Gosforth Central Park Paarlauf, 25 mins. If meeting at Gosforth Central Park please be there by 7:25.
Distance: club to session 2.2 miles, session 2-3 miles, session to club 2.2 miles, total mileage 6.5-7.5 miles
Thursday 23rd October
Test session: speed, power, ABC’s, flexibility with Trevor @Heaton Manor School, please meet at Blueflames as normal to allow a 2 mile warmup to the school. This session will be repeated every 8 weeks or so to allow you to monitor your progress over the winter, to help with this session the following information would be useful age, height, weight and resting heart rate. Please make every effort to attend this session
Distance: club to session 2 miles, session 0 miles, Session to Club 2 miles, total mileage 4 miles.
Saturday 25th October
NEHL XC Sherman Cup Temple Park South Shields

 

Tuesday 28th October
Heaton Park Hills 26 min, if meeting at the session please be there by 7:25
Distance: club to session 2.5 miles, session 2-3 miles, session to club 2.5 miles, total 7-8 miles
Thursday 30th October
4x 400m, 2x 800m with 70% recovery @Coast Road between Coach Lane and Station Road. If meeting there please be there by 7:20.
Distance: Club to session 2 miles, session 2 miles, session to club 2 miles, total mileage 6 miles.

 

Tuesday 4th November
3-4x 1 mile effort 70% recovery, @Balliol. If meeting there please be there by 7:20.
Distance: Club to session 1.6 miles, session 3-4 miles, session to club 1.6 miles, total mileage 6-7 miles.
Thursday 6th November
Mixed pace running/pace judgement with Trevor @Armstrong Bridge, if meeting at the Bridge please be there by 7:15
Distance: Club to session 2 mile, session unknown, session to club 2 mile, total 4 miles plus

 

Tuesday 11th November
5km time trail @TBC
Distance:
Thursday 13th November
20 mins out, 18 mins back starting at Blueflames
Distance: 4-6 miles
Sunday 16th November
Brampton to Carlisle 10 mile

 

Tuesday 18th November
Killingworth Pursuit, starting at Blueflames
Aim : Speed endurance/pace judgement
Distance starting at Blueflames is 0.5 mile warmup, effort of 4 – 4.5 miles, cool down 0.5 mile, total is 5.5
Thursday 20th November
Stride length / cadence running with Trevor @Armstrong Bridge if meeting at the Bridge please be there by 7:15
Distance: Club to session 2 mile, session unknown, session to club 2 mile, total 4 miles plus
Saturday 22th November
NEHL XC Akley Heads, Durham

 

Tuesday 25th November
Matthew Bank 28 mins
Aim: Strength endurance/technique
Distance is club to session 2.0 miles, 2-4 mile session, 2.0 mile session to Club, total distance is 5.5-7.5 miles. If going straight to session meet at Matthew Bank at 7:25
Thursday 27th November
6-8x 800m 60% recovery @TBC
Distance:
Saturday 29th November
NEHL XC Wallington Hall

 

Tuesday 2nd December
4-6 1km with 60% recovery @Balliol. If meeting there please be there by 7:20.
Distance: Club to session 1.6 miles, session 3 miles, session to club 1.6 miles, total mileage 6.2 miles.
Thursday 4th December
Fast running/speed endurance with Trevor @Armstrong Bridge, if meeting at the Bridge please be there by 7:15
Distance: Club to session 2 mile, session unknown, session to club 2 mile, total 4 miles plus

 

Tuesday 9th December
4-6x 1 mile effort 60% recovery, @Balliol. If meeting there please be there by 7:20.
Distance: Club to session 1.6 miles, session 4-6 miles, session to club 1.6 miles, total mileage 7-9 miles.
Thursday 11th December
5km partners run @TBC
Distance:
Saturday 13th December
North Easterns XC Town Moor

 

Tuesday 16th December
Gosforth Central Park Paarlauf, 25 mins
Distance: club to session 2.2 miles, session 2-3 miles, session to club 2.2 miles, total mileage 6.5-7.5 miles
Thursday 18th December
Fast running plyometrics/hurdles with Trevor @Armstrong Bridge, if meeting at the Bridge please be there by 7:15
Distance: Club to session 2 mile, session unknown, session to club 2 mile, total 4 miles plus

 

Tuesday 23rd December
TBC
Thursday 25th December
TBC