November 2nd, 2010
We need a good turn out for all Harrier League fixtures and are asking all Club members to turn out when possible. The North East XC Championships are next month, make sure that you get your name on the entry sheet which is on the notice board. All Club sessions can be adapted to suit all standards, There is a session available for everyone on a Monday night from 6:30pm at Riverside Car Park Chester Le Street or some meet at 5:30pm at the same car park & go for a run. If you want any further information let me know. Tommy
An example of endurance training and club sessions.
Schedules can provided to meet individual needs or targets.
| Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| |
1st Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
2nd
4 x 3min at good pace with jog back recovery
|
3rd
Recovery |
4th
30 sec/45 sec/60 sec/75 sec X 3 all with 30 sec recovery between |
5th
35-45 min at easy pace |
6th
Grass/Track session at Chester le St Riverside 9:30 am or 45-50 run inc 3 x 3 min at good pace. |
| 7th 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
8th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
9th
Hill session ( 30 sec/45 sec/60 sec) all with jog down recovery X 4 |
10th
Recovery
|
11th
Handicap Session (approx 600m) at Hotels x 5
|
12th
35-45 min at easy pace |
13th
Grass/Track session at Chester le St Riverside 9:30 am or 45-50 run inc 3 x 3 min at good pace. |
| 14th Heaton Memorial Race or
steady pace run meet at Beamish 9:30am |
15th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
16th
20 min lamppost session at hotels |
17th
Recovery |
18th
1 mile Time Trial (Weather permitting) |
19th
35-45 min at easy pace |
20th
45-50 run inc 3 x 3 min at good pace. |
| 21st 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
22nd Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
23rd
Hill session : 15 X 30 sec on slight incline
|
24th
Recovery |
25th
50-55 min at steady pace |
26th
35-45 min at easy pace |
27th
Harrier League XC Blaydon |
| 28th
50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
29th
Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
30th
Parlauf Session |
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Posted in training
October 6th, 2010
An example of endurance training and club sessions.
Schedules can provided to meet individual needs or targets.
We need a good turn out for all Harrier League. Please race where possible.
If you are not doing a race that is on the schedule you can still do a session e.g. 5 mile run with 2 x 2 minute.
| Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
| |
|
|
|
|
1st
Recovery |
2nd
Northern 6 Stage Relays Manchester |
| 3rd 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
4th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
5th
60 min run with 4 x half mile at good pace, 5 min rec between |
6th
35-45 min at easy pace |
7th
55-60 min at steady pace |
8th
Recovery |
9th
Northern XC Relays Sheffield |
| 10th 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
11th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
12th
Hill session |
13th
35-45 min at easy pace |
14th
1 mile Time Trial (Weather permitting) |
15th
Recovery |
16th
45-50 min easy pace run or recovery |
| 17th 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
18th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
19th
Parlauf Session |
20th
35-45 min at easy pace |
21st
50-55 min at steady pace |
22nd
Recovery |
23rd
Harrier League XC Cramlington |
| 24th50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
25th Track or Path session Chester le Street Riverside 6:30pm or 40 min good paced run |
26th
60 min run with 4 x 2 min at good pace 5 min rec between |
27th
35-45 min at easy pace |
28th
50-55 min at steady pace |
29th
Recovery |
30th
Harrier League XC Farringdon |
| 31st 50-60 min steady pace run meet at Beamish 9:30am Shepherd & Shepherdess Pub |
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Any questions please ask Tommy Millmore on club nights. Read more… »
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Posted in races, training
September 17th, 2010
Below are a series of links to the Good Run Guide which has been used to plot training routes from and around Lord Lawson. These routes often encoporate sessions which can be either strength, speed or endurance depending on the route or training requirements.
Edinburgh to Birtley Relay. The route of our epic fun raiser
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=97918
Winter 1 mile Time Trial. A timed time trial to measure performance.
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=107737
3 mile loop from Lord Lawson. Great warm up route before a session on the grass
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=44747
6.5 miles Lord Lawson/Durham Road/Chow Dean Bank/LowFell/Lord Lawson. Endurance
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=24604
3 mile Loop around Hotels & back. Can be used for speed work.
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=27609
2 mile New Hill Loop. Strength
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=24313
5.9 mile Sunday morning loop from Beamish. Endurance
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=20549
9.28 miles Loop Lord Lawson/Chester le St/Waldridge. Endurance
http://www.goodrunguide.co.uk/RouteViewer.asp?RouteType=S&RouteID=69486
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Posted in training
June 4th, 2010
Where: South Shields
When: Sunday 6th June 10th @ 10:00am
There is a Beach Training Session 10:00am Sunday 6th June at South Shields.
The session is endurance based but all are welcome to come and join in.
Meet on the beach at South Shields near the Marsden Rattler Pub (the railway carriage, just along from Gipsy Green Stadium).
The session will last about 2 hours.
Bring some old trainers a towel and a change of clothes
It doesn’t matter if it’s raining the session will still be on & you’ll be getting wet anyway)
Anyone who has done these sessions knows what to expect, if you haven’t done one before, ask someone who has.
For further information see Tommy Millmore.
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Posted in training
January 8th, 2010
Due to the Harrier League XC at Cramlington being cancelled, there will be an endurance training session available for anyone interested.
Meet at the Car Park next to the Track at Chester le Street Riverside 11:00am Saturday 9th January.
Due to the ground conditions it will be a good idea to bring your spikes or studs/multi terrain shoes.
If you think anyone else will be interested please let them know.
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Tags: sessions
Posted in training
