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). A more detailed explanation will be added the week before each session.

Please wear bright, high-visibility clothing to training sessions in the Autumn and Winter months. Be safe, be seen! 

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 and usually we run in ability-based groups. If you are looking to attend just one Heaton Harriers session a week you are more than welcome. If anyone needs info on session/venue/groups, e-mail Sam.

Tuesday 12th november

Heaton park hill session.( warm up run from blue flames approx. 2.5 miles )
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 top of hill,re group at top and run easy on recovery back to the bottom, continue for 25 minutes.

Thursday 14th november

balliol 400’s(those not running from blue flames meet at balliol business park(NE12 8BS) at 7.20 ,the warm up from blue flames is approx. 1.5 miles)
about the session.
The first 400 mtrs of balliol curcuit will be marked, use the remaining 170 mtrs of lap as jog recovery.run at vo2 max for efforts , do as many as 20 minutes allows

Tuesday 19th November

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 21st november

Session 1.

21/11 – short pyramid heaton manor school astro turf session starts at 7pm
About the session 2 x 40m 30s rec, 2 x 60m 30s rec, 2 x 80m 30s rec, 2 x 100m 30s rec, back down x 2

Session2.

Tempo Run 6/6/6/4 minutes.
About The Session
Warm up from blue flames to top of coach lane , start by running 6 minutes at low tempo on the 20/18 route, pick pace up to mid tempo for the next 6 minutes then turn and head back for 6 minutes of mid to high tempo pace.At the end of 6 minutes mid to high tempo finish run off to top of coach lane with a high tempo (5k race pace) finish, log your finishing time to compare for next time we do this session . Warm down with easy jog back to blue flames.

Tuesday 26th November

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 28th november

coach lane to benton road lamposts.

About the session.
run to the stretch of path from coach lane to benton road as warm up, using lamposts run first stretch (approx. 3rd of mile) 1 lamp hard 1 lamp easy , turn and run opposite stretch 2 lamp hard 1 lamp easy.turn and run 3 lamps hard 1 lap easy, keep upping lamposts for 20 minutes , you will probably get to 5,6 or 7 lamposts, run back to blue flames as warm down.

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.