Apologies for missing the session on Thursday, I completely forgot that I was at a party!  Fingers crossed I will be at all sessions over the next two weeks!  Amazing!!


Plan for the week
Mon (7:30) - Something that does not have to be too strenuous.  The schedule says 'grassy pyramid' but I am concerned that the common where we normally do this will be too muddy after the wet conditions.  I will formulate a plan and we will do something different......
Tues (7:30) - Morpeth 10K
Wed (6:30) - Northern Bypass.  Nice easy steady recovery run for people who raced the 10K.  A couple of 1.8m tempos for those who did not.
Thurs (6:30) - Track Pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries

Plan for the week
Mon (7:30) - 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.
Wed (6:30) - 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) - 45s.  Four sets of four 45sec efforts with 45 recoveries.  St Georges Park


I hope to be running on Wed and Thursday.
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Contrary to the circulated schedule, I am afraid I am away all of next week, including next weekend.  As a result, this email covers the next two weeks.  I hope to finally be back running with you on the 17th if possible, but if not, the 19th.


Plan for W/B 10th July
Mon (7:30) - Track Pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.  Play nicely with the children!!
Wed (6:30) - 1/2 K 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.


Plan for W/B 17th July
Mon (7:30) - 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.
Wed (6:30) - Track 600s.  8X 600m at 5K pace with 2 min recoveries.
Thurs (6:30) - Grassy Pyramid (assuming that conditions allow.  I will try to email during the day to confirm).  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.


There is also a plan to do a Park run on the Saturday morning, 22nd July.  More details in due course.

This week I hope to join you on Monday, but am then away again on Wednesday and Thursday.
 
Plan for the week
Mon (7:30) - 45s.  Four sets of four 45sec efforts with 45 recoveries.  St Georges Park
Wed (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.
Thurs (6:30) - Bypass tempo session.  Warm up to bypass.  Tempo to Whorrel bank.  3 min recovery.  Tempo back to Fairmore.  Cool down back to club (approx. 6 miles in total).  Other variations on this available!

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