Training Schedule

Club Sessions : Monday August 3rd-13th 2020 

The Monthly Mile, hosted by Chairman George, will re-start on Monday August 3rd.  It is your chance for a Mile Time Trial.  We will make a few adjustments so that it is Covid19 Safe but otherwise unchanged from usual at the venue on West Street.  Please be there for 7:15pm to register with George who will then allocate you a specific start time which will begin from 7:30pm. 

Over the last 4 weeks we have had 8 club sessions.  Over 320 people attended the various outings.  To date, 85 different members have appeared with 0 reported Covid19 cases.  Typically, on a Tuesday we are now seeing 50+ people and over 30 on a Thursday which is the best for a couple of years.  Thanks again for your attendance, co-operation and feedback.  Let’s keep it going.   

Please continue to be vigilant and enjoy yourselves.  We are keeping a register of people attending just in case we need to help with any contact tracing.  We ask you to let the Club Secretary know if, very unfortunately, you do test positive for Covid19. 

Here’s the schedule for the next couple of weeks.  We are making some modifications both to the type of sessions and to comply with the Covid19 Safe guidelines.  For several sessions we are meeting ‘on site’ and the training location rather than at Blue Flames.  This is because we do not want to have a 30-50 group of people jogging along the road.  As in previous weeks, once at the session we will make things clear on the evening!  Be there and find out!  

Date 

Session 

Logistics 

Notes 

Monday August 3rd 

Monthly Mile 

West Street junction with Rutland Road (NE28 8QL).  Register from 7:15pm, Run from 7:30pm 

Once you’ve registered you will be given an individual start time. 

Tuesday August 4th  

Killi Pursuit in reverse! 

Meet at Blue Flames on GRASS/CAR PARK at 7pm 

We will form mini-groups of 6. Fastest group leave first with 15 sec gap. 

Thursday August 6th  

‘Just a Minute’!!!  12*300-400m reps with 90 sec recovery 

Stephenson School Field, Forest Hall (NE12 7BH) at 7:15pm 

1 minute effort with 90 sec recovery 

 

Tuesday August 11th  

800m reps with 2 min recovery in 30 min  

Rising Sun Country Park. (NE12 9SS) at 7:15pm 

We will meet as a group at outside the café/car park area.  This is near where Parkrun starts.  The car park is closed in the evening but you could park at Asda! 

Thursday August 13th 

Hills at Rising Sun 

TOP of hill at Rising Sun 

This will NOT be the Fig 8 session but will be the hills! 

 Hope to see you there! 

 

 

Training Sessions

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 – participation/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.

Tempo runs help you improve your running economy and your running form. They are sometimes described as ‘threshold’ or ‘hard but controlled’ runs), tempo based on 5k times
16:00 min = 5:33 min/mile
17:00 min = 5:53 min/mile
18:00 min = 6:12 min/mile
19:00 min = 6:32 min/mile
20:00 min = 6:52 min/mile
21:00 min = 7:11 min/mile
22:00 min = 7:31 min/mile
23:00 min = 7:50 min/mile
24:00 min = 8:10 min/mile
25:00 min = 8:29 min/mile
26:00 min = 8:48 min/mile
27:00 min = 9:07 min/mile
28:00 min = 9:26 min/mile

Information on Trevor’s fast running/speed endurance 400m session
5km time   1st rep finish    2nd rep start     2nd rep finish      3rd rep start     3rd rep finish
30.00          2.13                 6.39                  8.52                     13.18               15.31
29.30          2.10                 6.30                  8.40                     13.00               15.10
29.00          2.08                 6.24                  8.32                     12.48               14.56
28.30          2.06                 6.18                  8.24                     12.36               14.42
28.00          2.04                 6.12                  8.16                     12.24               14.28
27.30          2.02                 6.06                  8.08                     12.12               14.14
27.00          2.00                 6.00                  8.00                     12.00               14.00
26.30          1.58                 5.52                  7.50                     11.44               13.42
26.00          1.55                 5.45                  7.40                     11.30               13.25
25.30          1.53                 5.41                  7.34                     11.22               13.15
25.00          1.51                 5.33                  7.24                     11.06               12.57
24.30          1.48                 5.24                  7.12                     10.48               12.36
24.00          1.46                 5.18                  7.04                     10.36               12.22
23.30          1.44                 5.12                  6.56                     10.24               12.08
23.00          1.42                 5.06                  6.48                     10.12               11.54
22.30          1.39                 4.57                  6.36                       9.54               11.33
22.00          1.37                 4.51                  6.28                       9.42               11.19
21.30          1.35                 4.45                  6.20                       9.30               11.05
21.00          1.33                 4.39                  6.12                       9.18               10.51
20.30          1.30                 4.30                  6.00                       9.00               10.30
20.00          1.28                 4.24                  5.52                       8.48               10.16
19.30          1.26                 4.18                  5.44                       8.36               10.02
19.00          1.24                 4.12                  5.36                       8.24                 9.48
18.30          1.22                 4.04                  5.26                       8.08                 9.30
18.00          1.19                 3.57                  5.16                       7.54                 9.13
17.30          1.17                 3.51                  5.08                       7.42                 8.59
17.00          1.15                 3.45                  5.00                       7.30                 8.45
16.30          1.13                 3.39                  4.52                       7.18                 8.31
16.00          1.10                 3.30                  4.40                       7.00                 8.10
15.30          1.08                 3.24                  4.32                       6.48                 7.56
15.00          1.06                 3.18                  4.24                       6.36                 7.42
14.30          1.04                 3.12                  4.16                       6.24                 7.28
14.00          1.01                 3.03                  4.04                       6.06                 7.07
13.30          0.59                 2.57                  3.56                       5.54                 6.53
13.00          0.57                 2.51                  3.48                       5.42                 6.39

Session: 400m Repetition Running

Variety: Pace reps and strides.

Intensity: Reps are fast, but not necessarily “hard” because they are short and are followed by relatively long recovery. Recoveries are long enough so that each run feels no more difficult than the previous one. The purpose of Repetitions is to improve speed and efficiency and you cannot get faster or more efficient if you are not running relaxed. If it takes 3 minutes recovery between Rep 400s, then that is what is needed. Reducing rest time between individual reps does not make for a better session, in fact it probably makes for a worse session because the short rests will increase the stress by moving the body into the lactate energy system leading to reduced speed and poor economy Think of Repetitions as similar to current 1500 or mile race pace.

Purpose: To improve your running speed and economy.