September Training Nights Schedule

 

Can all members please remember to stretch off after sessions 

  

Date

Type, Number & Recovery etc.

Tuesday 5th

Shuttles in pairs on the grass. 100 - 200 - 300m sprints.

3 Sets of 10 minutes with 5 minutes active recovery.

Session 2: - Alternative 10k run session, route to be decided on the evening.

Thursday 7th

MEET AT HIGH TUNSTALL SCHOOL

Track session.

6 x 400m with 90 seconds recovery

3 x 400m with 60 seconds recovery

3 x 400m with 45 seconds recover

2 Minutes between sets.

Session 2: - Alternative 10k run session, route to be explained on the evening.

Tuesday 12th

3 x 800m with 2 minutes recovery then 3 minutes recovery after set.

3 x 400m with 90 seconds recovery then 5 minutes recovery after set.

Both at 5k pace.

10 Minutes tempo run with 5 minutes recovery.

4 x 200 with 60 seconds recovery.. 

Session 2: - Alternative 10k run session, route to be explained on the evening.

Thursday 14th

MEET AT ENGLISH MARTYRS 

800m reps around Rossmere Park after warm up from Martyrs.

8 Reps for group 1 and group 1b to run for same time. 

Session 2: - Alternative 10k run session, route to be explained on the evening.

Tuesday 19th

1mile reps on the pier and promenade. 5 for group 1 and 4 for group 1b. 

Session 2: - Alternative 10k run session, route to be explained on the evening.

 Thursday 21st

MEET AT KINGSLEY AVENUE CAR PARK 

Pyramid session on the rec. Efforts of 1-2-3-2-1-2-3-4-3-2-1 with equal recovery. 

Session 2: - Steady run along Catcote Road to Hart lane. Turn right down to Jesmond Gardens then along to Easington Road. Turn right down Powlett Road to Lancaster Road past Pools football ground along to Tesco roundabout then turn right returning to Kingsley Avenue.

 Tuesday 26th

2,400m at half marathon pace.

1,600m at 10k pace

2 x 800m at 5k pace; 1 x 800m for group 1b.

Session 2: - Alternative 10k run session, route to be explained on the evening.

 Thursday 28th

AWAY DAY MEET AT HART SAXON CHURCH

Old Monks route in reverse. 

Back to the White Hart for a social gathering.

This session may be changed due to fading light.

 

 

 

 

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.  From Tuesday 20th June 2017  we will go back to meeting at the Coronation Drive toilet block car park.


Each session will be split into two manageable groups with coaches and leaders taking their respective groups.

If necessary members racing the same midweek or weekend should seek advice from relevant coach/leader on the night regarding training and number of reps, workload etc.

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.

 
 

Race Fixtures

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Race Fixtures page.

 

Race Results

2017 Stuart Pailor Memorial (Old Monks) Multi Terrain Race

Results | Report

2016 Marina 5 Road Race

Results | Report

2014 Old Monks Multi Terrain Race

Results | Report

2013 Old Monks Multi Terrain Race
Results | Report

2013 Marina 5 Road Race
Results | Photos | Report

January 2012 Old Monks Multi Terrain Race
Results | Report

July 2011 Old Monks Multi Terrain Race
Results | Report