Training Schedule

    • Club Sessions – October, November & December 2020 

      We continue with our Club Training Schedule that conforms to the Covid19 Safe guidelines.  In particular:- 

      • Do not come to a Club Session if you have any concerns about your own health 
      • If you do come down with the Coronavirus or are asked to Isolate and have recently attended a Club Session, please notify the Club Secretary.  A register of participants is taken at every Club Session. 
      • When attending a Club Session follow the guidelines we have in place to be Covid19 Safe 
        • Maintain Social Distancing SPACE at all times 
        • Wear FACE covering when gathering before and after sessions 
        • Gather in maximum of 6 mini-groups where appropriate as quickly as possible 

      As will have be communicated separately, we will have the Rington’s Cup race on November 14th.  ALL members are encouraged to participate.  Ahead of that we will have a paced Time Trial over 5km to sharpen you up!  In December we will also have a paced 10km run to compensate for the lack of public races. 

      Thank you for your continued participation and co-operation.  Please do not hesitate to step forward with your ideas too! 

       

      Keep Safe & Keep Running 😊 

       

      October 

      N.B.  ALL sessions START @ 7pm {Sunday @9am) regardless of location! 

      Please wear Hi-viz top to sessions and bring face covering for before and after run 

      Date 

      Session 

      Pace 

      Logistics 

      Notes 

      Thursday Oct 15th   

      Heaton Hills 

      Full effort up, easy recovery down 

      BOTTOM of the hill! Junction of Jesmond Vale Lane & Ouseburn Rd (NE6 5JS) 

      30 mins. Effort up, recovery down 

      Sunday Oct 18th  

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday Oct 20th  

      3*3km tempo 

      10km pace 

      Balliol Business Park but on Gosforth Park Way (NE12 8DG) 

      2min recovery after each 3km 

      Thursday Oct 22nd  

      Parlauf (Fast & Easy) 

      Fast lap of park, recovery when partner runs 

      Park in Gosforth (St Nicholas Av entrance, NE3 1RG)  

      30 mins of alternate laps with partner. 

      Sunday Oct 25th  

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday Oct 27th   

      Tempo 5 mile 

      10km pace 

      Blue Flames grass/car park (NE12 9SF) 

      Even paced run from top of Coach Lane 

      Thursday Oct 29th  

      1-2-3  

      Slow-faster-& faster! 

      Balliol Business Park but on Gosforth Park Way (NE12 8DG) 

      30 mins. Continuous loop 100m/200m/300m 

      November Schedule 

      N.B.  ALL sessions START @ 7pm {Sunday @9am) regardless of location! 

      Please wear Hi-viz top to sessions and bring face covering for before and after run 

      Date 

      Session 

      Pace 

      Logistics 

      Notes 

      Sunday 1st Nov  

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Monday 2nd Nov 

      Monthly Mile 

      Warm up so ready to race on ‘Go’ 

      Junction of West St & Rutland Rd (NE28 8QH) 

      Sign up @ 7pm with individual starts from 7:15pm 

      Tuesday 3rd Nov   

      Tempo. 5km Paced TT 

      Parkrun+ pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      Pacers for 20,22,24,26,28 

      Thursday 5th Nov  

      Hills. Mathew Bank hill to PostBox  

      Effort up, Recovery down 

      Junction Mathew Bank & Beatty Ave (NE2 3RD

      30 mins continuous. 6-8 reps 

      Sunday 8th Nov 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 10th Nov  

      Tempo.  Killi Pursuit 

      10 km pace 

      CAR PARK at Blue Flames (NE12 9SF) 

      Tempo and effort over approx. 5 miles 

      Thursday 12th Nov  

      Reps. 1km 

      5km pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      30 mins. 1km, 2 min active recovery, repeat. (4-6 reps) 

      Saturday 14th Nov @ 9am 

      RINGTON’S CUP 

      Full effort up – it’s a 5km RACE 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      Entries to Club Secretary by 9pm on Thursday 12th Nov 

      Sunday 15th Nov 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 17th Novh  

      Tempo. 3*3km  

      10km pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      2min recovery after each 3km 

      Thursday 19th Nov 

      Speed. 400m reps 

      Best 1km pace! 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      30 mins. 2min recovery between Reps (6-8) 

      Sunday 22rdNov  

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 24th Nov     

      Tempo. Quayside Loops (6-9 mile) 

      Faster than Sunday Run – no chatting 

      Blue Flames grass/car park (NE12 9SF) 

      Gps 1-3, 9 miles Quayside Loop. Gps 4-6 Short QL 

      Thursday 26th Nov  

      Hills.  Heaton Hills 

      Full effort up, easy recovery down 

      BOTTOM of the hill! Junction of Jesmond Vale Lane & Ouseburn Rd (NE6 5JS) 

      30 mins. Effort up, recovery down (6-8 reps) 

      Sunday 29th Nov 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      December Schedule 

      N.B.  ALL sessions START @ 7pm {Sunday @9am) regardless of location! 

      Please wear Hi-viz top to sessions and bring face covering for before and after run 

      Date 

      Session 

      Pace 

      Logistics 

      Notes 

      Tuesday 1st Dec 

      Tempo. 10km Paced TT 

      10km pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      Pacers for 39/41/45/48 

      Thursday 3rd Dec 

      Reps. 800m 

      1km pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      30 mins. 2 min recovery between reps. 

      Sunday 6th Dec 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Monday 7th Dec 

      Monthly Mile 

      Warm up so ready to race on ‘Go’ 

      Junction of West St & Rutland Rd (NE28 8QH) 

      Sign up @ 7pm with individual starts from 7:15pm 

      Tuesday 8th Dec 

      Tempo.  Killi Pursuit 

      10km pace 

      CAR PARK at Blue Flames (NE12 9SF) 

      Tempo and effort over approx. 5 miles 

      Thursday 10th Dec 

      Speed. 1-2-3 (slow/faster/fast) 

      Slow-faster-& faster! 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      30 mins. Continuous loop 100m/200m/300m 

      Sunday 13th Dec 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 15th Dec 

      Tempo. 5km Paced TT 

      Parkrun+ pace 

      Balliol Business Park on Gosforth Park Way (NE12 8DG) 

      Pacers for 19,21,23,25,28 

      Thursday 17th Dec 

      Hills. Mathew Bank hill to PostBox 

      Effort up, Recovery down 

      Junction Mathew Bank & Beatty Ave (NE2 3RD

      30 mins continuous. 6-8 reps 

      Sunday 20th Dec 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 22nd Dec 

      Tempo. 5 miles 

      10km pace 

      CAR PARK at Blue Flames (NE12 9SF) 

      Even paced run from top of Coach Lane 

      Thurs 24th Dec 

      No Session – Merry Xmas! 

      Sunday 27th Dec 

      Long Run @9am 

      Comfortable 

      CAR PARK at Blue Flames (NE12 9SF) 

      Distance & pace per group 

      Tuesday 29th Dec 

      Tempo. Quayside Loops (6-9 mile) 

      Faster than Sunday Run – no chatting 

      CAR PARK at Blue Flames (NE12 9SF) 

      Gps 1-3, 9 miles Quayside Loop. Gps 4-6 Short QL 

      Thurs 31st Dec 

      No Session – Happy New Year! 

😊 

 

 

Training Sessions

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.