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)


Tuesday 18th 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 20th july  (wallsend dene circuit)
undulating park path circuit.(just off coast road next to station road roundabout, other side of coast road opposite golden chippy)
About the session.
Do a low tempo lap then a high tempo lap in groups (if poss’) do as many as 20 minutes allows.
Tuesday 25th july
Heaton park hill ( warm up run from blue flames approx. 2.5 miles )
2 – 4 – 6 – 8 session.
session starts at junction of heaton road and jesmond vale lane. NE6 5HL 7.25
About the session.
form groups at the top of the hill and run easy to bottom to start session, run hard to 2nd lampost, jog back to base and reform group.Run hard to 4th lampost ,jog back to base and reform group.Do the same to 6th then 8th lampost.Continue for 25 minutes , if you reach 8th lampost before 25 minutes start back to 2nd lampost again , then 4th ect.. until 25 minutes reached.
Thursday 27th 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.
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 1st august
paddy freemans 1k intervals ( Warm up from blue flames about 2 miles ,session starts opposite freeman hospital)
About the session
a 1k strech is marked out around the paddy freemans curcuit, after each effort walk back to the start taking 2 minutes recovery . do as many as 25 minutes allows.
Thursday 3rd august
george stevenson school 100’s  on grass .(just off west lane,great lime rd.forest hall)
about the session
A 100mtr square will be marked off to run 100 jog 100 tempo 100 fast 100 sprint.
Done in groups for 20 mins.
Monday 7th august
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 youre fitness level.
Tuesday 8th august
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 25 mins will allow.
Thursday 10th august
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 elapsed. turn and run back at pace that will get you back in 18 minutes.Job done.
Tuesday 15th august
Club handycap
Thursday 17th 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 22nd august
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 24th august
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 minute recovery between efforts
Tuesday 29th august
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 31st august
Rising sun park run at half marathon pace (if not meeting at blue flames meet behind asda on road leading to the rising sun countryside centre, aprrox.7.20.)
Tuesday 5th sept
400’s on grass( 2 minutes recovery with north run in mind)
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 2 minutes recovery between efforts
Thursday 7th sept
Easy run  3-5 miles (any non north runners can do a fast tempo 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.