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 9th February
800 mtr intervals.(top corner of west street /coast road)
If not meeting at blue flames  meet at top of west street /coast road junction,2nd corner of club handycap course,approx.7.25
About the session.This is a session used to improve lactate threshold levels.the most effective pace is approx. 5k race pace.The session distance will be 2 mile warm up run from blue flames/2.5 – 4 mile (session) 2 mile warm down back to blue flames.
groups 1&2 8×800’s(1.5 min. recovery)
groups 3&4 6×800’s(1.5 min. recovery)
groups 5&6 5×800’s(2 min. recovery)
groups.
1. to run in this group you should be capable of running 800’s in 2mins.50sec or faster.
2. to run in this group you should be capable of running 800’s between 2.50&3.10
3. to run in this group you should be capable of running 800’s between 3.10&3.25
4. to run in this group you should be capable of running 800’s between 3.25&3.50.
5. to run in this group you should be capable of running 800’s between 3.50&4.10
6. group 6 runners run 800’s at 5k pace with 2 mins recovery.
Wednesday 10th february
Track and field preparation training sessions: Trevor (with glamorous assistance from Ted, Banksy, and lisa ) will now provide coaches sessions on a Wednesday evening on these dates  27th Jan 10th & 24th Feb 9th & 23rd March all at Heaton Manor school, indoor sports hall, 7.30-9pm these will involve building skills progressively on sprinting, push throw, running over obstacles, jump for height, fast running for endurance, pull throw,starting, jumping for distance, relay changeovers, sling throw,triple jump, heave throw. these sessions are specifically for those people interested/intending on competing in the track and field leagues, both northern and veteran, and represent the clubs commitment to supporting the development of its track and field team. (you dont need to make all of them but you will get different experiences at each session.) Can people please let lisa know if you will be attending any of these sessions .
Thursday 11th feb
Trevors Jason session – Session aims, Introduce the techniques involved in fast running, Understand and practice the four phases of sprinting: start, drive, lift and maintain. Raise awareness of the relationship and balance between stride length and cadence in all running. Raise awareness of the important role of body position and movement in effective running. Session is held at Armstrong Bridge, meet at Blueflames at 7pm or at the bridge at 7:20pm

Tuesday 16th February
Killingworth Persuit
About The Session ,This session should be done in groups of approx.6-10 of equal abilitys.From blue flames run down to bus stop past benton metro and form a line of runners with the last runner sprinting to the front ,raising arm to direct  next runner to do the same .The pace of runners not sprinting should be brisk but not too brisk as that pace dictates the severity of the session.This is a continuous run along forest hall rd up killingworth road (bank),around the  top of morrisons down past killingworth lake  through west moor  finishing at 4 lane ends metro.(approx 5 miles) warm down back to blue flames.
Thursday 18th February
Armstrong bridge sprints
About the session
20 minutes continuous run starting at jes dene gates,in groups run hard at vo2 max accross the bridge, turn , run back easy , regroup as you go , turn again at dene gates , 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.