Training Schedule

TRAINING IS CANCELLED IN RESPONSE TO THE GOVERNMENT’S RECOMMENDATION TO AVOID NON-ESSENTIAL CONTACT.

England Athletics have advised that face-to-face activities should be suspended until the end of April 2020.

Training Sessions

HEATON HARRIERS SOLO TRAINING

These are short sessions that can be done anytime, anywhere, on your own. 2 metres distance from others must be adhered to at all times. Be even more careful than usual when passing pedestrians, cyclists and other runners. Slow down, stop, whatever you need to do to maintain the distance rather than your pace. 

Please respect that you have been asked to run alone, and that we’re putting these sessions on here so you can still do similar training runs as others in the club and compare routes, times etc. even while distancing. 

Do not go out if you feel even slightly ill. Wash your hands before and after you go out. The priority is staying safe, and keeping others safe.

Do these sessions close to home rather than in the usual locations, using MapMyRun to help measure distances or just going with a close approximation. Now is an ideal time to start warming up with drills and cooling down with stretches rather than a long jog.

If you’re fit, well and able to get out of the house to run, please consider whether you can fit some errands in for others who cannot. A run to the shop and to drop stuff off on someone’s doorstep is an ideal way to clear your head and keep your fitness ticking over.

400 metre intervals – run faster than 5km pace for 400m, then take 2 minutes off for recovery. Aim for 10-12 repetitions.

800 metre intervals – run at around 5km pace for 800m, taking half the length of the effort off as recovery. 6-8 repetitions is ideal, but if you usually do more in the West Street session, go for it!

Continuous hill session – run hard to the top of a hill, walk or jog back down (this is your recovery, so go slowly) and continue for 20 minutes. If the hill is really big, remember you can do the Heaton Hills variation of this session – run a third of the way up and back down, then two thirds, then all the way to the top, before working back down.

3km time trial – map out a three kilometre route and run it as quickly as you can.

20 minutes tempo – you can find the tempo paces at the bottom of this page. Warm up, then stick to the pace for 20 minutes. It should feel hard, but manageable.

20 out, 18 back – go for a steady run for 20 minutes, then turn around and cover the same ground in 18 minutes. This is an ideal time to try this session on a route that doesn’t go uphill on the return leg!

Pyramid session – usually we do this as 1 lap, 2 laps and 3 and a bit laps at Balliol (500m, 1km, and 1mile), at around 5km pace and taking two minutes off between reps. If you can find a stretch of road or a loop that allows you to do the same, perfect! If not, best efforts are fine. Aim for 25 minutes.

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.