s it is a Bank Holiday, the plan is to run on Monday at 6 pm.


Plan for the week
Mon (NOTE - 6pm) - Track 200s.  20 X 200m efforts with 200m jog recoveries - i.e. 20 laps non-stop.
Wed (6:30) - 1/2K and tempo - 3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
Thurs (6:30) - Hills.  10X 1:30 uphill back down in 2:00.  From Mitford Church.


I am planning to run on Monday, but unfortunately I am not able to join you on Wednesday or Thursday.

Plan for the week
Mon (7:30) - Track 5K session.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Wed (7:15pm) - Clive Cookson 10K race.  I will not be running, so if you aren't either, then turn up at the club at 6:30 and we can decide on a session.
Thurs (6:30) - grassy pyramid. Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.  Finish session with option of effort along Wani line for 0.5 to 0.7 miles.


I am away on Monday, but around on Wed (at 6:30 at the club house) and Thursday.

Plan for the week
Mon (7:30) - Grassy pyramid.  Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.  Finish session with option of effort along Wani line for 0.5 to 0.7 miles.  Take the session easy if you are doing........
Tues (7pm) - Les Allcorn 10K.  If you have never run this before (and especially if it is a nice evening) it is a really nice (though not flat) 10K.  You can enter on the night.
Wed (6:30) - River run.  From club house follow river through Carlisle park, past Gooshill, cross river and behind Morrison’s, through Bothal woods.  Turn left up the hill and return via Pegswood Bypass (option of tempo from the Fire Station (approx. 1.3 miles).
Thurs (6:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


If I am not too jet lagged, I will run Wednesday.  I should be around on Thursday come what may.

NB - it is a Bank Holiday on Monday.  If you want to run and don't get a weekly email from me, then send an email to me (hamish.mcallister-williams@ncl.ac.ujk) to get a confirmed start time.

Plan for the week
Mon (6 pm - tbc) - River Run.  Follow the river to Bothal, up the hill to the Pegswood Bypass and back down Whorrel Bank.  A nice run out in the bank holiday sunshine!!
Wed (6:30) - Surges.  4 min steady, 40s hard, 3 min recovery, 3 min steady, 60s hard, 3 min recovery, 2 min steady, 80s hard, 3 min recovery, 1 min steady, 100s hard.  Route – Steads, first effort from left turn in Mitford.
Thurs (6:30) - Track 1600s.  1000m effort, then 2-4 X 1600m efforts with 2-3 min recoveries.
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