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

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
Training Plan
The next training phase is the period leading up to the blaydon on june 9th.

Tuesday 28th March
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.
Thursday 30th March
400 intervals
This is a 400 mtr. vo2 max interval training session .starting approx 1.5miles from blue flames,down from 4 lane end metro past cat and dog shelter on off road path, session starts at 7.20 if going straight to session.
About the session.
In  groups of fast medium and slow  run the 400 mtr efforts at vo2 max  taking 100 % of effort time as a recovery , do as many as 25 minutes allows.
Monday 3rd april
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 4th april
paddy freemans 1k efforts ( Warm up from blue flames about 2 miles ,session starts opposite freeman hospital)
About the session
In groups 1 k efforts around paddy freemans  taking 50 % of effort time as recovery.Do as many as 30 minutes allows.
Thursday 6th april
Trevor session(abc’s session back at blue flames)
Tuesday 11th april
Rington cup
The annual rington cup 5k is the second Tuesday in April, this year its the 11th. Its a scratch race run over the West street 5k handicap route and is open to all paid up club members. Registration at seven as usual. The race is followed by a presentation night and buffet at the Lindisfarne club. There is no club session at Blue flames on the 11th.
Thursday 13th april
Change to session (just found out a new 400 mtr track marked out on school field)
george stevenson school. About the session  200 hard 200 easy on grass 400 mtr track for 20 minutes.Anyone doing relays good friday may want to do 200 steady 200 easy.(just off west lane,great lime rd.forest hall)If not meeting at blue flames session starts approx. 7.20.
Tuesday 18th april
Figure of 8 session (if not meeting at blue flames meet at top of pit heap in rising sun country park)
About the session
This is a 25 minute continuous run done in groups using the figure of 8 course in the rising sun country park.
The course is a big lap and a little lap with a hill in both.Run at low tempo pace and work the hills.
Thursday 20th april
Trevor session  , even paced fast running at blue flames
Tuesday 25th april
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 as many as 30 mins will allow.
Thursday 27th april
Up and down 3 team hill session.(start at top of pit heap where figure of 8 starts)
This new session is done on the hill on the other side of the figure of 8 course.
About the session
In teams of 3 , runner 1 blasts down hill to runner 2 who then runs hard up hill to runner 3.
Continue for 20 minutes.
Monday 1st may
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 2nd may
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 4th may
Trevor session
Pace change running at blue flames
Tuesday 9th may
1k  intervals at paddy freemans  (in groups for 30 minutes  2 minute walk recovery.)
Thursday 11th may
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 16th may
Hill session on rising sun pit heap (last hill on  fig 8 course)
about the session.
In groups run hard up last hill of figure of 8 course, recover down the hill nice and steady while re grouping.Continue for 30 minutes, make sure the whole group starts every effort together.
Thursday 18th may
Trevor session , speed endurance at blue flames
Tuesday 23rd may
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 25th 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 minute recovery between efforts.
Tuesday 30th may
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 1st june
Trevor session  speed session at blue flames
Tuesday 6th june
400’s on grass
Thursday 8th june
very easy run
Friday 9th  june
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.