MORPETH HARRIERS
  • HOME
  • News Update
  • About Us
    • Contact
  • FAQ
  • Club Documents
  • Training
    • Mark Brown
    • Hamish Mcallister-Willams
    • Chris Waugh
  • Young Athletes
  • NEYDL
  • Women
  • Veterans
  • Gallery
  • Club Kit
  • LInks
  • OUR SPONSORS
  • Archive News
  • MEET THE ATHLETE
  • Blog
  • Features

Spring 2019 Training

9/1/2019

 
As per my previous post, I am currently not running.  I am very grateful to Eric Adams and Simon Eaton who have kindly stepped up to the plate to help out with the schedule.  If you want to be included in the weekly email about sessions, contact Simon.  Any questions about the sessions contact either:

Running lead:        Eric Adams (ericadams39@gmail.com)
Admin:                   Simon Eaton (simoneaton42@gmail.com)

Schedule for the next 2-3 months:
NB Mondays 7:30, Wed & Thurs 6:30 all from the club house.
Key to the session at the bottom

W/B 14th Jan
Mon - 4s and 2s M+
Wed - Track (5K)
Thurs - 2s and 1s

W/B 21st Jan
M- Track (Speed)
W- 800s M+
T- Hills

W/B 28th Jan
M- 2s and 1s
W- Step Downs
T- Track (1600) M+

W/B 4th Feb
M- 9s M+
W- Track (200)
T- 4s and 2s

W/B 11th Feb
M- Track (5K) M+
W- 2s and 1s
T- 9s M+

W/B 18th Feb
M- Hills
W- 4s and 2s M+
T- Track (Pyramid)

W/B 25th Feb
M- 2s and 1s
W- Track (Speed)
T- 800s M+

W/B 4th March
M- Track (200)
W- 9s M+
T - Short Hills

W/B 11th March
M- 800s
W- Hills
T- Track (5K) M+

W/B 18th March
M- Track (1600) M+
W- 2s and 1s
T- Step Downs

W/B 25th March
M- Short Hills
W- Track (Pyramid)
T- 4s and 2s M+

KEY
2s and 1s:  Kirkhill.  2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries x 6
4s and 2s M+:  Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets (M+ extra set)
9s M+:  Lancaster Park.  9 min effort from the postbox anti-clockwise.  First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box.  3 reps (M+ extra set)
800s M+:  Two circuits of Low Stobhill – 2 min recovery from when 1st runner completes circuits. 6 reps (M+ 8 sets)
Hills:  Cottingwood Lane. 10 x 1:30 uphill back down in 2:00.
Short Hills:  Long warm up with strides around Lancaster Park.  Then King’s avenue: 10 x 10s hill sprints.  60s recoveries.
Step Downs:  Loansdean.  2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries.  3 sets
Track (5K) M+:  1000m at 5K pace, 5 x (400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first (M+ extra middle set)
Track (200):  20 x 200m efforts with 200m jog recoveries.
Track (800):  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.
Track (1600) M+:  1000m effort, then 3 x 1600m efforts, then 1000m.  2:30 to 1:30 recoveries (M+ extra 1600 effort and/or shorter 1.30 recoveries)
Track (Pyramid):  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.
Track (Speed):  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
 
Marathon Training (M+): For those training for Spring Marathons, consider increasing the number of sets or reducing the recovery time between sets (or both)



Comments are closed.

    Hamish McAllister-Williams

    UKA Level 2
    The main requirement to join the group is a desire to improve your running. It is very much
    for people who have raced e.g.
    a 10K or GNR and now
    want to get faster.
    I provide sessions that a broad range of athletes
    can take part in.
    I can provide individually tailored advice to runners regarding training and racing

    Archives

    January 2019
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016

© 2020 Morpeth Harriers & AC All Rights Reserved.
 Data Protection Policy.
Picture
  • HOME
  • News Update
  • About Us
    • Contact
  • FAQ
  • Club Documents
  • Training
    • Mark Brown
    • Hamish Mcallister-Willams
    • Chris Waugh
  • Young Athletes
  • NEYDL
  • Women
  • Veterans
  • Gallery
  • Club Kit
  • LInks
  • OUR SPONSORS
  • Archive News
  • MEET THE ATHLETE
  • Blog
  • Features