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 here http://www.heatonharriers.org.uk/training/training-groups/

At the foot of this page is further info around training for events, please do not be put off by this information, training sessions are designed to cover a wide range of abilities. If you are looking to attend just one Heaton Harriers session a week you are more than welcome.
anyone needs info on session/venue/groups  e- mail  samdaly@btinternet.com
A MORE DETAILED EXPLANATION WILL BE PUT ON WEB SITE THE WEEK BEFORE EVERY SESSION.

Tuesday 21st may

fig of 8 mid-high tempo.(2 min. recovery)
About the session
This is a bit diff. from normal fig.8. session. In groups run the fig.8. curcuit at middle to high tempo pace , at the end of each circuit re group and take a 2 minute recovery.Do as many as 30 minutes allows.

Thursday 23rd may

400’s on grass
george stevenson school 6-8 / 400’s on grass .(just off west lane,great lime rd.forest hall)
about the session
Warm up run approx. 1.5 miles from blue flames, a 400 mtr curcuit will be marked out on stevenson field, in groups do 6 – 8 400 mtr efforts at vo2 max taking 1.5 minutes recovery between efforts

Tuesday 28th may

800’s at the gate
if not meeting at blue flames meet approx.7.20 , 3/4 mile from butterfly gates , down swallow path at crossroads.
about the session.
This is an 800 mtr. interval training session done in groups starting on swallow path around loop that finishes at the gate.after effort walk back to start giving yourself 2 mins recovery.do as many as 30 mins will allow.

Thursday 30th may

Park run 1 min.hard/easy
about the session
In groups run the rising sun park run course as a 1 min. hard 1 min. easy session.

Tuesday 4th june

paddy freemans 1k intervals  ( Warmup from blue flames about 2 miles ,session starts opposite freeman hospital)
1k intervals
About the session (the efforts should be done at 5k race pace)
Done in groups do as many as 30 minutes allows taking 2 minutes recovery between efforts.

Thursday 6th june

Lisa session

Tuesday 11th june

killy persuits

About the session
groups of approx.6-10 of equal ability’s setoff from blue flames to start session just past benton metro at the bus stop.Run at a brisk , but not too fast pace around the killy persuits course with the back marker sprinting to the front , then indicating by raising arm to the back marker to do the same.Continue this until reaching four lane ends finish where we will re-group and warm down back to blue flames.the session is approx.5miles with a half mile warm down.The key to this session is getting in the right group and running at the right pace between efforts.Get this criteria right and you get a quality session , get it wrong and youve been out for a 5 mile easy run.

Thursday 13th june

Rising sun 400 mtr intervals.(if not running from blue flames meet at butterfly gates next to asda 7.15)
About the session

This is a 400 mtr. vo2 max interval training session done in groups , 2 / 400mtr sretches will be marked out on asda path.
groups 4 ,5 and 6 will do their session from butterfly gates to the 400 mtr marker.groups 1, 2 and 3 will start their session 4 mtrs past the 400 mtr marker to the half mile point on the path.those 4 mtrs will be used as an area for groups starting and finishing. it will all be marked.do as many as 25 minutes allows,groups 1 &2 take 70 seconds recovery , the rest take 90 seconds.

Monday17th june

Monthly Mile
The Heaton Harrier monthly mile starts again in november.It will continue on the first monday of each month for the foreseeable future. Starting at the junction of rutland road and west street .All participants can run an accurately measured mile.The first runner will start at 7.30 so it is advised you get there early to do a proper warm up. This is not a race ,it is basically a personal time trial to give you an indication of youre fitness level.

Tuesday 18th june

Club handicap

Free to enter – no registration required – just meet at start area in Rutland Road, Wallsend as shown on map below.
The club members 5k handicap race is held on a Tuesday night bi-monthly around the course in Wallsend starting near Western Community Primary School. Club members should meet at the start around 7:00pm with the first runners setting off around 7:20pm

Thursday 20th june

Lisa session

Tuesday 25th june

lake paulaf.
If not meeting at blue flames meet at rising sun park run start approx. 7.20.(the lake is just off start of park run course)
About the session
Pick a partner of equal ability , runner A runs big loop of lake fast (630 mtrs) while runner B rests . When runner A finishes lap runner B runs lap of lake fast . Runner A rests .this continues for 25 minutes.

Thursday 27th june

Rising sun 200’s 3 team relay (if not meeting at blue flames session starts 7.20 butterfly gates rising sun next to asda)
about the session
form groups of 3 of equal abilitys, runner 1 runs hard to runner 2 who runs hard back to runner 3, continue for 20 mins.

the training plan 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 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 – 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.