This Month’s Group Training Schedule

 

DATE / MEETING POINT SESSION MAIN SESSION COACHES STEADY RUN GROUP COACHES

Monday

01/06/2020

18:30

MONTHLY TRACK SESSION

Please before you do this session make sure that the area you intend to run is safe and Social Distancing can be maintained if required.

Warm Up (i.e. Drills, gentle run for 2-5 mins)

Choose 3-4 points (i.e. Street Furniture, Lamp Posts or Trees depending on where you are and what is safe)

Choose a start point and run at 5k+ Pace to the first point, recover run/walk back to start point, run at 5k+ pace to second point, recover run/walk back to start and continue until you reach the furthest point and returned to start position.

Repeat as many times as you feel you can do having a 2min rest between reps.

Cool Down (Gentle run and relaxed static stretches) don’t overdo it.

Tuesday 

02/06/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

  • SPEED SESSION

    SHUTTLE REPS SESSION (Abbey Road Sports Field)

    • The session will commence with a warm-up and some appropriate drills and physical preparation work. Members will then be separated into pairs

     

    • 50m/100m/150m sprints in pairs – athlete a runs to the first cone (25m from start line) and back again, athlete b repeats this. Athlete a runs to the 2nd cone (50m from start line) and back again, athlete b repeats this.  Athlete a runs to the 3rd cone (75m away from the start line) and back again, athlete b repeats.  Athlete a runs to the 2nd cone (50m from the start line), athlete b repeats. 
    • 10 minutes of effort – Athlete a, athlete b; five minutes rest; 10 minutes of effort, athlete b, athlete a; five minutes rest; 10 minutes of effort, athlete a, athlete b
      • Members will be led in an appropriate cool down, followed by some static stretches, at the conclusion of the

Thursday 04/06/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

ENDURANCE SESSION

‘DENESIDE DASH’ – 1000 Metre Reps (Deneside Road, Pierremont Road, Orchard Road, Dene Grove and Woodland Road)

  • The session starts with a warmup (Run to the session), and some appropriate drills in the Tennis Dene.
  • Each rep then starts at the gates to the Tennis Dene on Westlands Road. Members will run out of the gate, turning right onto Deneside Road. Once they reach the junction with Pierremont Road, they turn right into Pierremont Road, and then right into Orchard Road, following the road around into Dene Grove.
  • At the top of Dene Grove, Members turn right onto Woodland Road, and then right again back into the Tennis Dene and return to the start point.
  • These longer reps provide a good opportunity for you to work at your threshold level – this might be a pace you could maintain for 10 Miles or may be a 7/10 or 8/10 in terms of your own Rate of Perceived Effort. You should be working ‘comfortably hard’, perhaps able to exchange a couple of sentences with someone around you, but not conversational pace.

 

  • The ‘A’ Session is 8 to 10 Reps.
  • The ‘B’ Session is 6 to 8 Reps, and
  • The ‘C’ Session is 4 to 6 Reps.
  • Members will take a 2:00 minute active rest between reps.
    Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session.

 

Tuesday 

09/06/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

 

SHUTTLE REPS – (South Park – Around the lake – runners paired off in A and B)

 

6 reps (two minutes recovery between repetitions). Session to commence with a warmup (run to the session), a series of Technical Drills for Speed, the Main Session, and a Cool Down.

 

Main Session: From the starting point, each of the paired runners runs in opposite directions on the higher path around the lake (i.e. one runs clockwise, one runs anti-clockwise).

The runners should meet, tag, turn and return, aiming to meet at the starting point at the same time.

On the outward leg, runners remain on the outer side of the path, and on the inward leg, runners remain on the inside of the path.

 

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session.

 

 

 

 

 

Thursday 11/06/2020

18:30

 

Abbey Road Sports Field 

DL3 8LR

ENDURANCE SESSION

3000 metre reps. (Three Coaches Required) (Coniscliffe Road/Edinburgh Drive to Merrybent)

  • These longer reps provide a good opportunity for you to work at your threshold level – this might be a pace you could maintain for 10 Miles or may be a 7/10 or 8/10 in terms of your own Rate of Perceived Effort. You should be working ‘comfortably hard’, perhaps able to exchange a couple of sentences with someone around you, but it is not conversational pace.

The ‘A’ Session is 4 reps;

  • The ‘B’ Session is 3 reps.
  • 5 Minutes recovery between reps.

 

Members are reminded to undertake an appropriate cool down, followed by some static stretches, at the conclusion of the session

 

 

 

 

Tuesday 16/06/2020

18:30

 

Abbey Road Sports Field 

DL3 8LR

 

SPEED SESSION

FLYING 500’S (SOUTH PARK) –

  • Session to commence with a warm-up (run to the session), a series of Technical Drills for Speed, the Main Session, and a Cool Down. Effort will be from Victoria Embankment gates to the Bottom of ‘Squirrel Hill’.

As we are using the session to develop your Speed, your Rate of Perceived Effort should be 9/10 (Running hard, generally unable to talk, one word at a time). You will therefore want your recovery to match the time it takes for you to perform the rep. For instance, if you run the rep. at 2:30, your recovery should be 2:30. This is to allow your body to recover so that you can give your best effort on each rep. As with all interval-based sessions, you should be looking for consistency across the reps. (Last rep. should be as good as your first).

  • The A Session is 6 to 8 x 500m Reps with equivalent time recovery between reps.
  • The B Session 4 to 6 x 500m reps with the equivalent time as recovery between reps.
  • The C Session is 2 to 4 x 500m reps with equivalent time as recovery between reps.
  • Members are reminded to undertake an appropriate cool down at the conclusion of the session.

Thursday 18/06/2020

18:30

 

The White Heifer That Travelled, West Park 

DL2 2GG

HIGH GRANGE 800m Reps

(Meet in the car park at The White Heifer That Travelled, though there is ample car parking in the new Aldi car park) – Session will commence with a warm-up (run to the session and a recce of the route).

 

  • Each rep starts on West Auckland Road at the traffic lights at the junction with John Fowler Way. Runners will follow West Auckland Road North West towards the roundabout, and at the roundabout follow the path around to the right heading up Rotary Way. At the next roundabout, runners will bear right once again, and then right at the next roundabout taking them onto Alverton Drive. Each rep. ends at the junction on Ainsley Grove and Alverton Drive.
  • A 1:30 recovery should be taken between each 800m rep., during which time runners should walk down Alverton Drive, cross Abbotsfield Way (carefully), and follow the public footpath to the starting point of the rep. once again.

 

  • The ‘A’ Session is 10 x 800m Reps;
  • The ‘B’ Session is 8 x 800m Reps; and
  • The ‘C’ Session is 6 x 800m Reps.

 

  • This is intended to be an endurance session, hence the higher number of reps., however Members should seek to run each rep. at a threshold pace (i.e.. perhaps a pace that you could sustain for an hour, or 7/10 on the RPE scale – it should feel ‘comfortably hard’.)

 

At the end of the session, Members are reminded to undertake an appropriate cool down.

 

 

 

 

Tuesday 23/06/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

SPEED SESSION

PAIRED 200m REPS (Parlauf) – Abbey Road Field

  • Session to commence with a Warm Up, a series of Technical Drills for Speed, the Main Session, and a Cool Down.

 

Main Session: Each runner paired with someone of same pace. Runner A starts at 50m point, runner B at 250m point. Runner A starts first, running 200m at effort until they get to runner B, at which point they then set off to run their 200m at effort. While runner B is running, runner A is taking recovery straight down the middle of the course back to their starting point, to get there just as runner B gets in. Runner A then sets off on 200m effort again while runner B takes their recovery down the middle back to their start point, to get there just as runner A gets in.

10 mins effort, 5 mins rest, 10 mins effort

 

 

 

 

Thursday 25/06/2020

18:30

 

Abbey Road Sports Field

DL3 8LR

ENDURANCE SESSION

1000m Reps (Conyers Avenue, Barnes Road and Claxton Avenue)

  • Commencing on the corner of Claxton Avenue and Conyers Avenue, Members run down Conyers Avenue towards Barnes Road, turning right into Barnes Road, following the road around to Claxton Avenue, where they turn right and return to the starting point.

 

  • Recovery is 50% of the time it takes to complete the rep, or two minutes, whichever is the least.

 

  • ‘A’ Session – 6 to 8 reps (6000m to 8000m);
    • ‘B’ Session – 4 to 6 reps (4000m to 6000m).

 

 

 

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