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.

The next 13 weeks the training plan is leading to the north run .

Tuesday 10th july   (if anyone needs an easy week this is the easy week of 4 in the schedule)
Gosforth central park paarlauf.(just past south gosforth metro) The run up from blue flames 2.25 miles.(session start 7 .25)
About the session
Pick a partner of equal ability , runner A runs big loop of park fast (550 mtrs) while runner B rests or jogs small lap of park.When runner A finishes lap runner B runs big lap fast . Runner A rests or jogs small lap.this continues for 25 minutes.
Thursday 12th july
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.
This is an easy week in the schedule so a low tempo pace is advised.
Tuesday 17th july
3k Time Trial (if not meeting at blue flames time trial starts at crosslings corner, coastroad, approx. 7.20 )
About the session
Warm up to crosslings corner approx. 1.5miles , time trial route follows club handycap course and finishes near school on west street , someone will be waiting at finish to give finishing times so all start time trial together.
Thursday 19th july
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 24th july
800’s at the gate
if not meeting at blue flames meet at butterfly gates next to asda 7.15.session starts 3/4 mile 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 26th july
20 out 18 back
About the session.
Start blue flames run brisk(just faster than steady training pace ) down coach lane ,left along coast road, left up station road until 20 minutes elasped. turn and run back at pace that will get you back in 18 minutes.Job done.
Tuesday 31st july
paddy freemans  3/4 mile intervals  ( Warmup from blue flames about 2 miles ,session starts opposite freeman hospital)
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 2nd august
Rising sun Tempo
About the session
Gr 1/2/3  (2- 2 mile efforts  with 2 minute recovery)
Gr 4/5/6 (2 mile effort then 1 mile effort with 2 minute recovery)
The 2 mile and 1 mile efforts will be marked out starting at butterfly gates.
Monday 6th august
Monthly mile
Tuesday 7th august
tempo run from blue flames
About the session
This is an easy week in the training plan so an easy 30-40 minute tempo run is advised. .5 mile tempo run
About the session
Warm up run from blue flames to the top of coach lane, start tempo run to crosslings corner then around h/c course (full lap) then back to top of coach lane (approx 5 mile) the pace should be between 10 mile and half marathon pace.Re group then warm down back to blue flames
Groups 5 & 6 can shorten the distance by running left past crosslings under coast road back along past wills’s.
Thursday 9th august
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 14th august
400’s on grass(partners)
george stevenson school 400’s on grass .(just off west lane,great lime rd.forest hall)
about the session
Choose a partner of equal ability , do alternative 400 mtr efforts while partner rests, do as many as 30 minutes allows.
Thursday 16th august
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 21st august
Club h/cap
Thursday 23rd august
Wallsend dene hard lap/easy lap.
Tuesday 28th august
West street 800’s(if not running from blue flames session starts 7.20 coast road junction of west street, warm up run from blue flames approx. 2 miles)
About the session
This is an 800 mtr interval training session done in groups starting at juction of west street and coast road .
All groups do as many as 30 minutes allows , taking 50% of effort time as recovery.
Thursday 30th august
Rising sun 3 mile loop / partners /fast/slow.
Tuesday 4th september
400’s on grass
Thursday 6th september
200/3 team relay session /rising sun.
sunday 9th september
GREAT NORTH RUN.

 

 

 

 

 

 

 

 

 

 

 

 

 

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.