Training
July and August
2010
July and August
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 £1.00 Non-members, £1.00 extra |
| GROUP A 34 to 45 min 10k GROUP B 45 to 55 min 10k GROUP C 55 to 70 min 10K D Walkers and Beginners A/B/C Group Leaders will be nominated on the night for each Group |
Session Recovery Session Recovery Session Recovery |
| July |
| Thurs.1st 4 x 500m 300m jog rec. lane 3 & 4 as A as A as A & B but 3 instead as A & B 4 x 400m 200m jog rec. lane 3 & 4 of 4 4 x 300m 100m jog rec. lane 3 & 4 D Group 3 each 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. 6th Complex Fields loops 4 x 1 Lap loops Warm up with 1 big Lap of Large 0.5 for 1 loop fields = 1.25 mile + w/down 1.25m 2 mile @ 5k pace as A 5 sets of single complex fields [2'] as A as A D group loops (800m for 1 loop) total 3 x 1 Lap Loops 3mins 2.5 miles @ 5k pace Safety: Scan the ground ahead, remember running off road requires concentration, Lone dogs have been known to roam this area Total miles 5 miles 5 miles 4 miles Notes: Please note this session is subject to change if field is overgrown, or foul weather on the night |
| Thurs. 8th - Summer 2k Time Trial No. 2 3 x 200m @ 5k pace with 200m @ steady pace as A as A C Group 2 x 200m 2 mins Then 2k time trial with 400m @ steady pace then as A 3 x 200m @ 5k pace with 200m @ steady pace D Group as A but run 2 laps walk 1 run 2 in 2k 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. 13th The Gretna Grind 3 Mile Handicap Race no. 5 - all Groups new safer route with no gates. 1 lap for Juniors Important: Set off at 6.45pm from Oak Leaf Sports complex at the Latest John Burnside and Billy will takes names from 6.25pm have your recent 5k, 5m, or 10k time handy Safety: Watch out for tree ruts and roots as it can be dark through wooded areas, dogs also pose a risk with long leads Run from Complex to railway path for warm up then the start of New Gretna Grind H/Cap loop 1mile approx. Start: 1st off approx 7.00pm Start is in the 2nd set of woods after 3rd metal gate (this is just after the 1st mile on the old h/cap) Notes: New loop see map handout on the night, course may be marked if possible on night with flour. Total miles: 6 miles approx. 6 miles approx. 6 miles approx. 4 miles approx. for 1 lap Route: http://www.fetcheveryone.com/routes-view.php?id=81001 |
| Thurs.15th 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 D Group as A but 400m instead of 600m at start 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 20th A & B Groups run from Complex to the start of session near Cobblers Pub C group will start from Navy club approx. 18.55 Cobblers Hall Est. Loops [2'] As A [2'] 3 to 4 Loops [3'] 4 x long loops 1200m Park at Navy Club for alternating 10k pace Main Group to Join from 18.55 Notes: Try and keep with group on warm up no running ahead, Stop on footpaths throughout whole session and watch out at busy junctions! If group too large 30+ main session will be anti clockwise only Total miles 7 miles approx 7 miles 4 miles Safety: Watch out for pedestrians and there four legged friends Routehttp://www.fetcheveryone.com/routes-view.php?id=33754 |
| Thurs. 22nd 12x400 @ 5k pace [200m rec 2mins'] 10x400 @ 5k pace as A 8x400 @ 5k pace as A [3'] D group 6 x 400s 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. 27th A & B Groups run from Complex to the start of session to Greenfield School C group will start from Greenfield School approx. 19.10. Main Group to Join from 19.10 All Groups Jog along Great Aycliffejog down as A but 2 x loops as A & B but 1 x Loop as A & B horse field to Kissing Gate next to bridge jog down horse field at the bottom of horse field. The Kissing Gate Loops Then from above along to Byerley Park play area then turn left and decend footpath towards main rd. follow footpath towards Middridge turn left just before Middridge and head down Walkers Lane to the end of houses 3 x 1.5m loops @ 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! Total miles 7 miles 5.5 miles 2 or 4 miles Safety: Watch out for pedestrians and Vehicles on Walkers Lane Route: http://www.fetcheveryone.com/routes-view.php?id=38465 |
| Thurs. 29th 3 x 600m 200m jog rec. lane 3 & 4 as A as A as A & B but 2 instead as A & B 3 x 500m 100m jog rec. lane 3 & 4 of 3 3 x 400m 200m jog rec. lane 3 & 4 D as C Note: 5k pace 5k pace 5k 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 |
| August |
| Tues 3rd Run from Complex up to Cumby Arms via School Aycliffe as A as A but Start at Cumby (meet with C group) then jog up to x - roads for start if not up to mileage Run 12 mins 30s at 10k pace towards Redworth North-bound Meet main group between after 12 mins 30s turn round and run back to start at 10k pace 18.55 and 19.00 25 mins fast jog back to Complex 25 mins fast jog back to Complex 20 mins fast Jog back to Cumby Total miles between 6 and 7 miles between 5.5 and 6.5m between 2.5 and 3.5m Notes: Try and keep with group on warm up no running ahead, Stop on footpaths throughout whole session and watch out at busy junctions! |
| Thurs 5th - 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 D Squad 6 x 300m 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. 10th School Aycliffe Grass Hillsjog round marked areaas A but 3as Aas A but 2as A Use new route as last season 4 x Long Hills loops to top of fence[2'] keeping to the right up & down and fast downhill @ 10k pace Safety: Scan the ground ahead, remember running off road requires concentration, Very large dogs have been known to roam this area Total miles 5 to 6ish 5 miles 4 miles Notes: Please note this session is subject to change if trails are overgrown, or foul weather imminent. |
| Thurs.12th 6x 800 @ 3k pace [2'] jog 200m 5x800 @ 3k pace [2] 4x800 @ 3k pace[3] D Group 3 x 800s[4] 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 17th Run up to the Green Hut at the start of 2 mile fun run loop (all groups) or C Group start from Greenfield School @ 18.55 Run 2 x 2 mile fun run loops @ 10k pace with 3' rec. C group 1 loop if running from complex (1 one anti-clockwise then 1 clockwise after rec.) Run back to Complex for warm down, Safety: WATCH OUT FOR the general public AS paths are NARROW. Total miles 6 miles 6 miles 4 or full 6 miles Notes: Try not to run flat out as this loop is very twisty Route: http://www.fetcheveryone.com/route-32323 |
| Thurs. 19th - Note: this is a continuous session pick a partner of a similar ability 16 x 200m with a partner jog 100m across field as A but 13 as A as A but 10 as A 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. WATCH OUT ON THE CHANGE OVER AREA |
| Tues 24th - The Great Aycliffe Way 2 Easy round 7m loop as A [2] as A as A&B or brisk pace for those wanting escape route at Sunflowers a faster session for shorter loop jog back for B & C Groups jog back for C Group Total miles 6.7 to 7 miles for full loop as A 5 miles for shorter loop Safety: Watch out for dogs and on the loose as owners may be some distance away; if heavy rain group will run on road |
| Thurs 27th Summer 3k Time Trial No. 3 3 x 200m @ 5k pace with 200m @ steady pace as A as A As A & B 2 mins Then 3k fast with 400m @ steady pace but 2 x 200m 3 x 200m @ 5k pace with 200m @ steady pace D Group - 1k fast 1k easy 1k fast on 3k Time Trial 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 31st From Complex Run to Middridge. Jog from Lovers Lane as A group as A group Start at houses via grass and trails, Walker lane,to start of Golf Course or as c group Miss out Golf course Lovers Lane, left to old road, left to golf course loop, for shorter loop ret. to Complex. cut off near Water Tower or 2 miles then 1 miles fast 5k pace if doing 2m or 10k pace if doing both Safety: Scan the ground ahead, remember running off road requires concentration, Bulls may be in field after stream! Route: http://www.fetcheveryone.com/routes-view.php?id=21231 Total miles 6.5 miles 6.5 miles 5 miles Notes: Please note this session is subject to change if trails are overgrown, excessive livestock in fields, or foul weather. |
| 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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