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

The next phase of training over the next 2/3  months still  concentrates on strength  and endurance. Hill work , cross country , long intervals, mileage.It will pay off come spring / summer next year.

Tuesday 22nd January
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.The fast groups set off first  to reduce problems with overtaking.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 you’ve been out for a 5 mile easy run.
Thursday 24th January
1 minute hard 1 minute easy.
about the session.
warm up to crosslings corner (1.5 miles) The session is around the handycap course running 1 minute hard at vo2 max, then 1 minute recovery (very easy).In order to keep the whole group together when you have done the 1 minute hard , run the recovery minute the opposite way until you have reached the back of the group.Everyone will then start the next effort together. You should be able to get 12 minute efforts in the lap, warm down back to blue flames.
Tuesday 29th january
Heaton park hills ( warm up run from blue flames approx. 2.5 miles )
The 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 31st january
lisa session (if not meeting at blueflames session starts 7.30 at heaton manor school on astro -turf, note this is booked until 8.30 so the session will aim to finish near then)
Tuesday 5th feb.
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 7th feb.
lisa session (if not meeting at blueflames session starts 7.30 at heaton manor school on astro -turf, note this is booked until 8.30 so the session will aim to finish near then)
Tuesday 12th feb.
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 14th feb.
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 19th feb.
Club h/c
Free to enter – no registration required – just meet at start area in Rutland Road, Wallsend as shown on map below.
The club members 5k handicap race is held on a Tuesday night bi-monthly around the course in Wallsend starting near Western Community Primary School. Club members should meet at the start around 7:00pm with the first runners setting off around 7:20pm.
Thursday 21st feb.
Trevor session(if not meeting at blueflames session starts 7.30 at heaton manor school on astro -turf, note this is booked until 8.30 so the session will aim to finish near then)
Tuesday 26th feb.
BALLIOL 1 mile-intervals (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 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 28th feb.
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 5th march
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 7th march
lisa session (if not meeting at blueflames session starts 7.30 at heaton manor school on astro -turf, note this is booked until 8.30 so the session will aim to finish near then)

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.