Notes: If doing both Tuesday and Thursday sessions cut back on efforts on one of the days. 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 |
| 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 |
| January |
| Tues. 6th Notes: Those doing 5 miles will be in a separate group as the difference in speeds makes it impossible to keep every- one together 15 x 1 mins fast with same recovery round A167 town loop as A group but 3 sets [2'] as B group; for shorter [2'] 10k pace jog back for C Group 5m loop cut off at jog back for B & C Groups Ness but not alone Total miles 6.7 miles for full loop 6.7 m. or 5 miles 5 miles for shorter loop Notes: jog back on recoveries for slower runners! Safety Remember N.A.A.C. members must wear a bright fluorescent bib or top Route: http://www.fetcheveryone.com/routes-view.php?id=28406 |
| Thurs. 8th Notes: 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. 13th 5 x School Aycliffe 0.2m down hill as A but 4 loops 0.2m down hill as A & B but 3 loops as A & B 0.7 mile loops anti-clockwise continuous session continuous session continuous session Approx. 3.5 mile 10k pace 2.8…. 2.1…… Total miles 5.2 miles including warm up lap 4.5 miles 3.8 miles Notes: Starting at the bottom of the hill running clockwise up steep section keeping on footpath turn right still climbing the long section then turn right at highest point on loop down hill, turn right again keep going to start then repeat. 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 Route: http://www.fetcheveryone.com/routes-view.php?id=28361 |
| Thurs. 15th 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. 20th Little Michael's Tetley Loops - approx. 1 mile @ 10k pace 2 x2 loops round paths [2'] 2 x loops + 1 loop [2'] 3 x loops [3'] Grindon Road Tetley Warehouse Route: 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. 22nd 2 x 800m 200m jog rec. lane 3 & 4 as A as A as A & B but 2 instead as A & B 3 x 600m 200m jog rec. lane 3 & 4 of 3 4 x 400m 200m jog rec. lane 3 & 4 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 |
| Tues. 27th New: Start and finish at the Railway bridge nr. Preston Road and use paths if present, C then B groups to go off 1st and please do your own w/up 4.5 Mile Time Trial round 5m as A group as A group Industrial est. A167 town loop jog back for B & C Groups for warm down as A Total miles 4.5 miles for shorter loop 4.5 miles for shorter loop 4.5 miles for shorter loop Notes: If Old Monks is still in your legs take session easy; otherwise run at a fast pace Safety Remember N.A.A.C. members must wear a bright fluorescent bib or top Route: http://www.fetcheveryone.com/routes-view.php?id=58012 |
| Thurs. 29th 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 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 |
| 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 |
| Many thanks to George Reid & Peter Milburn for planning the Sessions |
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