After a gap of two weeks, I have put together a new schedule.  This is subject to change, for example if Kevin kindly organises any Winter Handicaps.  Additionally, if there are any ideas for any additional/alternative sessions (e.g. parloff session), I am happy to work these in.  If you want a copy and are not on my email list, drop me a line at: Hamish.mcallister-williams@ncl.ac.uk

Plan for the week
Mon - BANK HOLIDAY.  I can't run in the evening.  There MAY be some people running at 6 pm from the club house.
Wed (6:30) - Bypass.  Tempo session with 2 efforts of 1.8 miles each.  Warm up to bypass.  Tempo to Whorrel bank.  3-4 min recovery.  Tempo back to Fairmore.  Cool down back to club (approx. 6 miles in total). 
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.


Unfortunately I am away on Wednesday and Thursday, so I look forward to seeing you all the following week when I am around for every training session!

Plan for the week
Mon (7:30) - grassy pyramid on the common.  2 pyramids running round one of the pitches.
Tues (7:30) - Morpeth 10K.  If you are not running or marshalling, pop along to watch
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 "5K" session.  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.


I am away on Wednesday (cricket again!).


Holidays
This is the last week before I go off on my hols.  There will therefore be no regular emails, web notices or schedule for the group for the next two weeks leading up to the late August bank holiday.  I leave you to your own devices!


If you are off to hotter places as well, then a couple of suggestions for your running.  Long steady runs can be punishing in the heat.  It can therefore be better, in some circumstances, to focus on short efforts building strength and speed.  For example, a hill session.  Generally aim for shorter efforts (and recoveries) than we normally do.  For example run 45s up hill and allow 1:15 - 1:30 to get back down to the bottom.  12-16 repeats makes a good session.  Alternatively if you want a really short run to avoid boiling, go for a Tabbata session:  5 mins jog warm up.  then 8-10 X 20s sprints with just 10s of recovery.  Tough, but all done and dusted in 10 mins.  Allow a couple of mins slow jog cool down at the end as well.


New Schedule
As I say, there will be no schedule after this week for the next two.  I will get a new one put together for the week beginning 27th August.  I am after feedback regarding sessions.  Is there any that you feel should be dropped or that you especially like, or new ones you would recommend?  All comments welcome!