The plan for the week includes Tynedale 10K on Wednesday.  I am not planning on doing this.  If there is anybody else who wants to just do a session from the clubhouse as usual, let me know (hamish.mcallister-williams@ncl.ac.uk).


Plan for the week
Mon (7:30) - Track 200.  20 x 200m efforts with 200m jog recoveries
Wed (7:30) - Tynedale 10K
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 hope to be around all week (that's a surprise!)
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​Plan for the week
Mon (7:30) - Tempo along Northern bypass.  Warm up to bypass.  Tempo to Whorrel bank (1.8m).  3 min recovery.  Tempo back to Fairmore.  Cool down back to club (approx. 6 miles in total).
Wed (6:30) - Track 5K.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) - Steads.  7 Efforts via the Water Tower:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.  Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
 
Afraid I am off on my travels again and away all of this week.

Plan for the week
Mon (7:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries
Wed (6:30) - 45s.  Four sets of four 45sec efforts with 45 recoveries.  St Georges Park
Thurs (6:30) - Hills.  10X 1:30 uphill back down in 2:00.  From Mitford Church


I will hopefully be running on Monday and Wednesday, but am at the cricket on Thursday.

Plan for the week
Mon (7:30) - Steads, 7 Efforts via the Water Tower:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn to junction; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.  Shorter option is to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 (making 5 in total).
Wed (6:30) - Track 1600.  1000m to start then 3-4 X 1600m with 2-3 min recoveries.
Thurs (6:30) - Surges, Steads.  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. 


I am back tomorrow, but suspect not in a fit state to run.  I now also have a meeting on Wednesday night so will probably miss this session.  I hope to be able to run on Thursday! 


On the schedule there is also a plan to do the Newcastle Park run on Saturday. As things stand I am not sure if I will be able to do this.  Probably worthwhile email around people if you are up for it.

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Plan for the week
Mon (7:30) - 45s.  4X4 sets of 45s efforts with 45s recoveries.  St George's Park.
Wed (6:30) - Tempo, Northern Bypass.  Two 1.8 mile tempos, Fairmoor to Whorrel Bank and then return.
Thurs (6:30) - Track 800S.  5 X 800m with 2-3 min recoveries:  1st 800m at 5K pace;  2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.


I am around on Monday but not able to make it on Wednesday or Thursday.

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