Training
March 2010
March 2010
Routes Link -
Log on Link below session to view Route
Log on Link below session to view Route
Notes: If doing both Tuesday and Thursday sessions cut back on efforts on one of the days. Click here for a detailed report on the Drills and Stretching sessions run by Mike of 'Up and Running' in Darlington - very valuable advice for all ages and abilities. On Thursday nights please don't stand around on the track at 6.25pm please read instructions below Track Warm up begins at 6.20pm and consists of 3 laps of mixed running and jogging 1st lap steady, 2nd lap with skipping and cross overs on the straights, jogging the bends, 3rd lap high knees and strides then jogging the bends Track warm down, jog or walk 2 laps, followed by static stretching, calves hamstrings and quads, This should be done with your group or friend. If people aren’t sure about this please approach the nearest level 1 Coach if level 2 coaches are busy, either Georgette Reid, Melanie/Colin Gibson, James/Kevin Askew or Susan Milburn Contribution to hire of Hall and Track - Tuesday £1 - run only 50p, Thursday £1.50 Non-members, 50p extra |
| GROUP A 34 to 45 min 10k GROUP B 45 to 55 min 10k GROUP C 55 to 70 min 10K |
Session Recovery Session Recovery Session Recovery |
| March |
| Tues. 2nd Run down to Blue Bridge for warm up, All groups. Run Johns 3mile Town A167 loop at 10k pace 90%, slowest runners setting off 1st and fastest last @ 30secs intervals. Run back to Complex for warm down, Safety: Remember N.A.A.C. members must wear a bright fluorescent bib or top WATCH FOR OUT FOR UNEVEN PAVING AND POOR LIGHTING NEAR GRETNA ALSO WATCH OUT FOR TRAFFIC AT JUNCTIONS ! Total miles: 6 miles approx 6 miles 6 miles Route: http://www.fetcheveryone.com/route-21357 |
| Thurs. 4th 12x400 @ 5k pace [200m rec 2mins] 10x400 @ 5k pace as A 8x400 @ 5k pace as A [3'] Safety:Try to run session in single file if possible and overtake on the right only, warm up and down in outside lanes all groups |
| Tues. 9th A & B Groups run from Complex to the start of session near Navy Club C group runners set off a few mins early or meet at Navy club Blue Bell Est. loops [2'] Blue Bell Est. Loops [2'] Blue Bell Est. Loops [3'] 4 x long loops 1200m 2 x long loops 1200m 4 x short loops 800m alternating 10k pace 2 x short loops 800m alternating 10k pace alternating 10k pace Notes - Try and keep with group on warm up no running ahead, Stop on footpaths throughout whole session and watch out at busy junctions! Safety - Remember N.A.A.C. members must wear a bright fluorescent bib or top Total miles 6 miles approx 5.5 miles 5 miles Route - http://www.fetcheveryone.com/routes-view.php?id=25491 |
| Thurs.11th 3 x 600m 200m jog rec. lane 3 & 4 as A as A as A & B but 2 instead as A & B 3 x 400m 200m jog rec. lane 3 & 4 of 3 3 x 200m 200m jog rec. lane 3 & 4 Note: 3k pace 3k pace 3k pace Safety - Try to run session in single file if possible and overtake on the right only, warm up and down in outside lanes all groups. |
| Tues 16th 5 x School Aycliffe Phone Box jog down hill [2'] as A as A as A as A [3'] loops anti-clockwise 900m but 4 loops but 3 loops Start at the bottom of hill Miles: 5.2 miles including warm up lap 4.5 miles 3.8 miles Route: http://www.fetcheveryone.com/routes-view.php?id=25490 Notes: Starting at the bottom of the hill run anti-clockwise up long uphill section keeping on footpath, turn left still climbing the short sectiont hen turn left at highest point on loop down hill to phone box. For recovery turn left again down hill then jog to bottom of hill. Keep on footpaths at all times and watch out when crossing junctions on estate! Safety: Remember N.A.A.C. members must wear a bright fluorescent bib or top |
| Thurs.18th 6x 800 @ 3k pace [2'] jog 200m 5x800 @ 3 k pace [2'] 4x800 @ 3 k pace [3'] Safety: Try to run session in single file if possible and overtake on the right only, warm up and down in outside lanes all groups. |
| Tues 23rd Little Michael's Tetley Loops - approx. 1 mile @ 10k pace 4 x loops round paths [2'] 3 x loops [2'] 2 x loops [3'] Grindon Road - Tetley Warehouse Routes: http://www.fetcheveryone.com/route-49255 Total miles: 7 miles 6 miles 5 miles Notes: Keep left light traffic but watch out for HGVs Safety: Remember N.A.A.C. members must wear a bright fluorescent bib or top |
| Thurs 25th Note: this is a continuous session in single file, no stopping or running in 2s or 3s side by side 12 x 300m @ 3k pace [1.30'] jog 100m 10 x 300m as A [2'] as A 8 x 300m as A & B Safety:Try to run session in single file if possible and overtake on the right only, warm up and down in outside lanes all groups |
| Tues 30th Woodham 1.6 mile loops A & B Groups run from Complex to the start of session near Cobblers Hall shops and meet up with C group (C group meet outside Pub at 19.10) Woodham Village loops [3'] as A [3'] as A [4'] 2 x 1.6 m loops alternating 10k pace alternating 10k pace alternating 10k pace Notes: Try and keep with group on warm up no running ahead, Stop on footpaths throughout whole session and watch out at busy junctions! Safety: Remember N.A.A.C. members must wear a bright fluorescent bib or top Total miles: 6.4 miles approx 6.4 miles 4 miles Route: http://www.fetcheveryone.com/route-21237 |
| Many thanks to Peter Milburn for planning the Sessions |
| Note: Sessions should not be changed unless exceptional circumstances so please stick to the track session as planned ! |
| Please remember - runners wearing i-pods or MP3 players during club training sessions will not be covered by UK Athletics insurance if an accident occurs. |
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