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w/b 27th Aug and New Schedule

25/8/2018

 
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!

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

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  • HOME
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  • FAQ
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    • Mark Brown
    • Hamish Mcallister-Willams
    • Chris Waugh
  • Young Athletes
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  • Club Kit
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