Reminder for 1st NYSD Cross Country, 5th October 2014
The 1st NYSD Cross Country meeting of the 2013/14 season takes place on Sunday 6th October at the Acorn Centre, Acklam, Middlesbrough, hosted by Middlesbrough & Cleveland Harriers.
Link to meeting details
Link to Acorn Centre Rules
Other fixtures are listed below:-
Saturday 25th October 2014 Filey Country Park
Saturday 15th November 2014 Caedmon School, Whitby
Sunday 30th November 2014 Croft Circuit, Darlington
Saturday 10th January 2014 Summerhill Country Park, Hartlepool
Sunday 8th February 2015 Old Racecourse, Richmond
Sunday 8th March 2015 Road Relay fixture Croft Circuit, Darlington
Sedgefield Serpentine, 21st September 2014
Sunday 21st September saw the annual Sedgefield Serpentine Race take place at Sedgefield.
September Training Nights Schedule
Groups 1, 2 & 3 leaders will be decided on the night
Can all members please remember to stretch off after sessions
Type, Number & Recovery etc.
Session 1:- Recovery after Tees Pride 10k
Session 2:- 400 Repeats
|All Groups - Hill reps on Coniscliffe Road. 10min run for warm up and cool down for all groups. Plus strides at Coniscliffe before starting session. All groups reps to be 85% effort
Group 1 – 6 reps
Group 2 – 5/6 reps
Group 3 – 4/5 reps
Those doing GNR can do a steady run of about 5 mile or same session as everyone else but at 60% effort.
| Tuesday 9th
Session 1:- Group 1: 6 x 1,000m at 5k race pace; with 2min walk/jog recovery.
Group 2/3: As many 1k's as possible at 5k race pace in 35mins; with same recovery.
| Thursday 11th
||All Groups - 5 to 6 Mile run........exact route to be decided on night.
Group 1:- 3 Sets of (4x300) 100 jog recovery
Group 2:- 3 Sets of (3x300) 100 jog recovery
Group 3:- 4 Sets of (2x300) 100 jog recovery
||All Groups - Valley Drive and Parklands loop. Warm up from English Martyrs, strides at Valley Drive before starting session. Session to last 20 mins for all groups. Cool down back to Martyrs.
||Group 1 – 25 min tempo run
Group 2 – 20 min tempo run (All groups to run @ 80-85% effort)
Group 3 – 15 min tempo run Groups to choose their own route
||All Groups --- Cresswell Drive loop and Manor Road hill.
Groups 1&2 -- 3 loops / 3 hills x 2
Group 3 -- 3 loops / 2hills x 2
Steady Warm up and cool down run from English Martyrs school, plus strides at Cresswell Drive before we start session.
||Interval session:- 2 x 3min; 2 x 2min; 3 x 1min; 3 x 30sec.
All Groups must warm up properly.
Sessions start at 6pm with a warm up.
Tuesday session will be at Seaton Promenade and Thursday session will be from English Martyrs School.
Each session will be split into three manageable groups with coaches and leaders taking their respective groups.
These sessions are not set in tablets of stone, though it is suggested that all participate in them to some degree, even if the number or the length is reduced. Please attempt to assist each other by participating alongside other members with compatible ability or in similar groups of three’s and four’s.
NYSD Cross Country Relays, Thirsk, 21st September 2014
The North Yorkshire and South Durham Cross Country League Relays were held on Sunday afternoon, with Hartlepool only managing to send one team this year due to other commitments.
Click here to go
straight to the
Race Fixtures page.