Training Schedule

Training Sessions

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.
 
 
Please do not the put off by the above, if you are looking to attend just one Heaton Harriers session a week you are more than welecome.
 
 

Tuesday 20th January
Matthew Bank hill reps 26 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 22nd January
Tests: Speed, Power, ABC’s & Flexibility @Heaton Manor School using enterance off Jesmond Park West. If meeting at club we will be leaving at 7:00pm prompt.
Distance is club to session 2.0 miles, 0 mile session, 2.0 mile session to Club, total distance is 4 miles. If going straight to session meet there at 7:15
 
 

Tuesday 27th January
3-4x 1 mile efforts with 60% recovery @Balliol. If going straight to session meet at Balliol at 7:20
Distance is club to session 1.6 miles, 3-4 miles session, session to club 1.6 miles, total distance is 6-7 miles
Thursday 29th January
5km partners run on club handicap course @Coast Road between Coach Lane and Station Road, if meeting there please be there by 7:25. This session is based on your current 5k time so please have a think about your current 5k time prior to session.
Distance: Club to session 2 miles, session 2-3 miles, session to club 2 miles, total 6-7 miles
Saturday 31st January
NEHL XC Jarrow
 
 

Tuesday 3rd Feburary
4x 800m with 2 minutes recovery between effort, 4x 400m with 1 minute recovery between effort, 4x 200m with 30 second recovery between effort @Coast Road between Coach Lane and Station Road, if meeting there please be there by 7:25
Distance: Club to session 2 miles, session 3.5 miles, session to club 2 miles, total 7.5 miles
Thursday 5th Feburary
Mixed pace running / pace judgement with Trevor @Armstrong Bridge
Distance is club to session 2.0 miles, ? mile session, 2 mile session to Club, total distance is minimum 4 miles. If going straight to session meet at Armstrong Bridge 7:20.
 
 

Tuesday 10th Feburary
Gosforth Central Park Parlauf 28 mins, If going straight to session meet at Gosforth Central Park at 7:25.
Distance is club to session 2.2 miles, 2-3 mile session, 2.2 mile session to Club, total distance is 6.5-7.5 miles.
Thursday 12th Feburary
20 out 18 back starting at Blueflames
Aim: Pace judgement /aerobic threshold
Distance of session is 4-6 miles.
 
 

Tuesday 17th Feburary
Club 5k handicap @Wallsend details here, Please note NO session at Blueflames, please meet at Wallsend as per link. You will need to warmup prior to race start.
Aim: Run fast, set PB on quick course
Distance 5k (3.1 miles)
Thursday 19th Feburary
Uphill and downhill running with Trevor @Armstrong Bridge (TBC?)
Distance is club to session 2.0 miles, ? mile session, 2 mile session to Club, total distance is minimum 4 miles. If going straight to session meet at Armstrong Bridge 7:20.
Saturday 21st Feburary
National Cross Country Championships
 
 

Tuesday 24th Feburary
1km efforts with 60% recovery for 26 minutes @Balliol. If going straight to session meet at Balliol at 7:20
Distance is club to session 1.6 miles, 3-4 miles session, session to club 1.6 miles, total distance is 6-7 miles
Thursday 26th Feburary
2 mile time trail on club handicap course @Coast Road between Coach Lane and Station Road, if meeting there please be there by 7:25.
Distance: Club to session 2 miles, session 2 miles, session to club 2 miles, total 6 miles
Saturday 28th Feburary
NEHL XC Alnwick
 
 

Tuesday 3rd March
6-8x 800m with 2mins recovery @Coast Road between Coach Lane and Station Road, if meeting there please be there by 7:25.
Distance is club to session 2 miles, 3-4 miles session, session to club 2 miles, total distance is 7-8 miles.
Thursday 5th March
Fast running / speed endurance with Trevor @Armstrong Bridge (TBC?)
Distance is club to session 2.0 miles, ? mile session, 2 mile session to Club, total distance is minimum 4 miles. If going straight to session meet at Armstrong Bridge 7:20. 
 

Thursday TBC
Tests: Speed, Power, ABC’s & Flexibility @Heaton Manor School using enterance off Jesmond Park West. If meeting at club we will be leaving at 7:00pm prompt.
Distance is club to session 2.0 miles, 0 mile session, 2.0 mile session to Club, total distance is 4 miles. If going straight to session meet there at 7:15