​An important notice
Core strength is critical to running efficiently (and fast) and helping to prevent injuries.  If your core is strong you generally feel much stronger in your running.  One of the best ways of improving core strength is Pilates.  It is therefore great news to hear that our own John Butters is running a Pilates class at Morpeth Rugby club on Tuesday evenings at 6:30pm.  If you want more info, I suggest you email John (fellrunner1975@gmail.com).
 
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) - 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: to turn left at the top of the Steads, with an effort from the underground water storage on the right to the A1 bridge (making 5 in total).
Thurs (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) or to the station to make it a bit longer.  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
 
I am around on Monday but not Wednesday or Thursday - for once not due to work (Birthday party and Cricket)
 

Plan for the week
Mon (7:30) - 45s.  St Georges Park.  Four sets of four 45sec efforts with 45 recoveries.  Additional 1:30 recovery between sets.
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 200s.  20 x 200m efforts with 200m jog recoveries.


I am away on Monday, but hopefully back in time for the session on Wednesday.  I should be around Thursday what ever happens.  The schedule also suggests the Park Run at Druridge Bay on Saturday.  Is anybody interested in doing this??

​Plan for the week
Mon (7:30) - Track 1600.  1000m effort, then 3X 1600m.  3 mins recovery.
Wed (6:30) - Bypass (sorry Shash!).  Warm up to Fairmoor.  Tempo to Whorrel Bank (1.8m).  3-4 min recovery.  Tempo back to Fairmoor.
Thurs (6:30) - River run.  From club house, follow the river all the way to Bothal, through the woods.  Return via Pegswood Bypass and Whorrel Bank.
 
I am afraid that I can't join you on either Wednesday or Thursday this week (oh for a week when I was at home the whole time!)

Plan for the week
Mon (7:30) - Hills, Mitford.  10X 1:30 uphill back down in 2:00.  
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) - 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 afraid this is another week when I am away a lot.  I will miss Monday and Thursday, but hope to be present on Wednesday,