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 25th february

BALLIOL 1k-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 27th february

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.

Monday 2nd march

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 3rd march

killy persuits
groups of approx.6-10 of equal ability’s set off 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 5th march

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 10th march

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.

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.