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.
Training Plan
The next training phase is the period leading up to the North Run on the 10th of september.(13 weeks)

Monday 12th june.
Monthly Mile
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 your  fitness level.
Tuesday 13th june
Club handycap.
Free to enter – no registration required – just meet at start area in Rutland Road, Wallsend
race starts approx. 7.20
.Thursday 15th june (no more trevor sessions until september)
Armstrong bridge hill workout.(if not meeting at blue flames meet on armstrong bridge approx.7.20. the warm up run from blue flames/ 2 miles.)
about the session
This is a continuous 20 minute run starting half way up armstrong bank working hard to the top , running easy (recovery ) back to starting point.
Tuesday 20th june
killy persuits
(anyone doing relays on wednesday may want to do session very steady)
about the session
groups of approx.6-10 of equal ability’s set off 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.5 miles 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 22nd june
Rising sun tempo.(park run course) if not meeting at blue flames meet behind asda on road leading to the rising sun countryside centre, aprrox.7.20.
about the session.
The session is a top end of tempo pace (20 secs per mile slower than 5k pace groups 1&2 / 30 secs 3&4 / 40secs 5&6) run around rising sun park run course.
Tuesday 27th june
paddy freemans 1k intervals ( Warm up from blue flames about 2 miles ,session starts opposite freeman hospital approx. 7.20 )
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 29th june
200’s 3 team relay (new venue on large school field , just off great lime road up west lane, killingworth. approx 1.75 mile from blue flames . If not meeting at blue flames session starts 7.20)
about the session (a 400 mtr curcuit will be marked out on a flat and friendly grass surface)
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.