May Training Nights Schedule

 

Can all members please remember to stretch off after sessions

Date

Type, Number & Recovery etc.

Tuesday 1st

5K  Time Trial on the Parkrun course.

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

Thursday 3rd

4 sets of 4 x 100m sprints with 30 seconds recovery between reps and 2:30 between sets. To be run on the Rec (Kingsley Avenue)

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

Tuesday 8th

4 x 800m; 1st rep 700m with 100m sprint; 2nd rep 600m with 200m sprint; 3rd rep 500m with 300m sprint; 4th rep 400m with 400m sprint. Start of rep to be at your 5k pace. To be run on the pier.

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

Thursday 10th 

Meet at High Tunstall School.

Hill reps on Worset Lane. Group 1 to run 7 x 500m reps. Group 1b to run for the same amount of time. Jog down recovery. 

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

Tuesday 15th

1.5 Mile progressive reps. 

1st rep at 10k pacplus; 2nd rep at 10k pace;  3rd rep at 10k pace minus.

2:30 active recovery between reps.

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

Thursday 17th 

600m Reps around the Swalebrooke Avenue / Kingsley Avenue / Taybrooke Avenue loop, with 250m walk recovery. 8 Reps for all groups.

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

Tuesday 22nd

3 x 400m at 10k pace; 3 x 400m at 5k pace; 3 x 400m at 1 mile pace. 

1 minute recovery between reps and 2 minutes recovery between sets.

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

Thursday 24th

Pyramid session to be run on the Rec (Kingsley Avenue). 1-2-3-2-1-2-3-2-1 minutes of effort with equal recoveries.

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

Tuesday 29th

2 x 800m at 5k pace with 400m jog recovery; 4 miles at half marathon pace, 3 miles for group 1b;

2 x 800m at 5k pace with 400m jog recovery. 

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

Thursday 31st

Away day at Castle Eden Dene; meet at Castle Eden Church for a session in the Dene. Leaders required for this session. Then a social gathering in Elwick Village afterwards.

All Groups must warm up properly.

Sessions start at 6pm with a warm up.

Tuesday session will be at Seaton Promenade, meeting at the Coronation Drive toilet block car park and Thursday session will be from English Martyrs School.

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.

 

Membership is £30 per yearno weekly fees.

 

 

 
 

Race Fixtures

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Race Results

2018 Stuart Pailor Memorial (Old Monks) Multi Terrain Race

Results | Report

2017 Stuart Pailor Memorial (Old Monks) Multi Terrain Race
2017 Marina 5 Road Race
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