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Lord Lawson of Beamish

by leem

November 2, 2010

Endurance Squad suggested training and races November

 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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