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

The rest of 2018

24/11/2018

 
Due to an ongoing heart problem, I am stopping running for at least the next 3 months.  I am seeking one or more people to stand in for me on training sessions.  I have listed the schedule for the rest of the year below.
NB - Mondays 7:30 and Wed and Thurs sessions 6:30pm

W/B 26th Nov
Mon - 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 - 2s and 1s: Kirkhill.  2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6
Thurs - Tempo: Laps of  Lancaster Park, tailored to individuals.  Either a tempo at a steady pace, or a progression run with increasing pace.

W/B 3rd Dec
Mon - Hills:  10X 1:30 uphill back down in 2:00.  Cottingwood lane.
Wed - Track (1600): 1000m effort, then 2-4 X 1600m efforts, then 1000m.  2:30 to 1:30 recoveries.
Thurs - Short Hills: Long warm up around Lancaster park with 3-4 strides/efforts.  King's avenue, 1X long effort corner to corner.  Then 10 x 10s hill sprints.  60s recoveries

W/B 10th Dec
Mon - 800s: Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits.  6 reps
Wed - Christmas Handicap.
Thurs - 9’s: 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

W/B 17th Dec
Mon - 4s and 2s: Stobhill.  4:00 effort, 2:00 recovery, 2:00 effort, 2:00 recovery.  3 sets
Wed - Tempo: as above
Thurs - Track (Speed): 3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.

24th Dec
Mon - 800s: see above
Wed - Boxing Day
Thurs - Track (pyramid): 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries


​

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