Plan for the week
Mon (7:30) - Hills.  10X 1:30 uphill back down in 2:00.  Cottingwood lane.
Wed (6:30) - Track, speed.  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
Thurs (6:30) - Tempo, Northern Bypass if light enough.  Alternatively Lancaster Park.  If Bypass, 2 tempos, there and back with 3-4 min recovery.  If Lancaster Park, 3 laps.
 
I am afraid I'm not able to run any of the days this coming week.  However, have fun and run hard!
 

Plan for the week
Mon (7:30) - Short Hills - all about increasing leg strength.  LONG warm up with a few efforts around Lancaster Park.  Then 10 x 10s hill sprints (King's Avenue) with 60-90s recoveries.
Wed (6:30) - Track 1600.  1000m effort to get into the swing of things.  Then 3 X 1600m with 2-3 min recoveries.
Thurs (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.
 
I am around all week.  Looking forward to seeing a few of you.

Plan for the week
Mon (7:30) - Track 200s.  20X200m efforts with 200m jog recoveries - all about pace judgement.
Wed (6:30) - Hills.  Mitford Church.  10X 1:30 up, 2:00 recovery back down. 
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).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).


I hope to be around ALL week

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!

​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,

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!)
​