MORPETH HARRIERS
  • HOME
  • News Update
  • About Us
    • Contact
  • FAQ
  • Club Documents
  • Training
    • Mark Brown
    • Hamish Mcallister-Willams
    • Chris Waugh
  • Youth League
  • Women
  • Veterans
  • Gallery
  • Club Kit
  • LInks
  • OUR SPONSORS
  • Archive News
  • MEET THE ATHLETE
  • Blog
  • Features
  • Membership
  • Blog

w/b 28th May

26/5/2018

 
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.

w/B 21st May

20/5/2018

 
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.

w/b 14th May

13/5/2018

 
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.

Plan for W/B 7th May

5/5/2018

 
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.
​

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

    Archives

    January 2019
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

© 2020 Morpeth Harriers & AC All Rights Reserved.
 Data Protection Policy.
Picture
  • HOME
  • News Update
  • About Us
    • Contact
  • FAQ
  • Club Documents
  • Training
    • Mark Brown
    • Hamish Mcallister-Willams
    • Chris Waugh
  • Youth League
  • Women
  • Veterans
  • Gallery
  • Club Kit
  • LInks
  • OUR SPONSORS
  • Archive News
  • MEET THE ATHLETE
  • Blog
  • Features
  • Membership
  • Blog