DATE

SESSION

VENUE

MONDAY 5^th

1 MIN EFFORTS

20 * 1 min efforts, 30 sec rest.

Total effort 20 mins.

ALONG THE DOCKS

WEDNESDAY 7^th

WINTER SERIES RACE 3 Remember to wear light clothing and bring your number

TRADING EST

SATURDAY 10^th

 START FITNESS NORTH EASTERN HARRIER LEAGUE

CROSS COUNTRY

FARRINGDON

SUNDERLAND

MONDAY 12^th

PACE RUN

2 MILE PACE RUN

ALONG THE COAST

TUESDAY 13^th

 North Shields Poly Grand Prix

Start 200m North of ‘Brierdene’

WEDNESDAY 14^th

3 MIN EFFORTS

8 * 3 min efforts, 2 mins rest.

Total effort 24 mins.

Marathon Training: 9M inc 4x1 mile effort with 5 min jog.

Starts at the Sports Cent  re at 6:30 p.m.

WEST END OF SOUTH BEACH

MONDAY 19^th

LAMP POST EFFORTS.

A two on one off effort session, three laps of the west end of south beach.

WEST END OF SOUTH BEACH

WEDNESDAY 21^st 

WINTER SERIES RACE 4 Remember to wear light clothing and bring your number

TRADING EST

SATURDAY 24^th

NORTH OF ENGLAND CROSS COUNTRY CHAMPIONSHIPS

CROSS COUNTRY

Sherdley Park, St Helens

MONDAY 26^th

2 MIN EFFORTS

15 * 2 min efforts, 1 mins rest.

Total effort 30 mins.

TRADING EST

WEDNESDAY 28^th

10 * 500 METRE RELAYS

Working with a partner or partners of equal ability.

Total effort 5k

Marathon Training: 9M inc 4x1 mile effort with 5 min jog.

Starts at the Sports Cent  re at 6:30 p.m.

TRADING EST

DATE

SESSION

VENUE

MONDAY 1^st

PACE RUN

2 MILE PACE RUN

ALONG THE COAST

WEDNESDAY 3^rd

1 MIN EFFORTS

20 * 1 min efforts, 30 sec rest.

Total effort 20 mins.

ALONG THE DOCKS

SUNDAY 7^th

THE SANDS RACE

THIS IS NOT A GRAND PRIX RACE

MONDAY 8^th

RECOVERY RUN

NO MORE THAN 5 MILES.

T.B.A.

TUESDAY 9^th

North Shields Poly Grand Prix
A free buffet is provided after this Race at Seahorse Club

Start 200m North of ‘Brierdene’

WEDNESDAY 10^th

10*500 METER RELAYS

Working with a partner or partners of equal ability

TRADING EST

SATURDAY 13^th

103rd North Eastern Cross Country Championships

(see Ralph to find out if you are entered)

Cardinal Hume School, Wrekenton

SATURDAY 13^th

CHRISTMAS PARTY

AT BLYTH GOLF CLUB

SEE RALPH OR AYNSLEY FOR YOUR TICKETS

PLEASE NOTE THE GOLF CLUB HAS A DRESS CODE.

MONDAY 15^th

LAMP POST EFFORTS.

A two on one off effort session, three laps of the west end of south beach.

WEST END OF SOUTH BEACH

WEDNESDAY 17^th

WINTER SERIES RACE 2

The AGM will follow this race – venue to be decided

TRADING EST

MONDAY 22^nd

PYRAMID

Full pyramid from 1 min to 5mins

And back to 1 min.

Total effort 25 mins.

TRADING EST

WEDNESDAY 24^th

CHRISTMAS EVE

NO TRAINING

MONDAY 29^th

HILL EFFORTS

10 hill efforts, jog recovery

300m per rep.

TRADING EST

WEDNESDAY 31^st

NEW YEAR’S EVE

EARLY RUN

Meet at the beach car park at 2.00 p.m.

DATE

SESSION

VENUE

SUNDAY 2^nd

GIBSIDE FRUIT BOWL

THIS IS A GRAND PRIX RACE

MONDAY 3^rd

RECOVERY RUN

NO MORE THAN 5 MILES

T.B.A.

WEDNESDAY 5^th

6*300m efforts

6*200m efforts

6*100m efforts

30 seconds rest between efforts.

WEST END OF SOUTH BEACH

MONDAY 10^th

10*500 METER RELAYS

Working with a partner or partners of equal ability

Total effort 5K

TRADING EST

TUESDAY 11^th

North Shields Poly Grand Prix

Start 200m North of ‘Brierdene’

WEDNESDAY 12^th

1 MIN EFFORTS

20 * 1 min efforts, 30 sec rest.

Total effort 20 mins.

ALONG THE DOCKS

SATURDAY 15^th

BRAMPTON TO CARLISLE

THIS IS A GRAND PRIX RACE

MONDAY 17^th

RECOVERY RUN

NO MORE THAN 5 MILES

T.B.A.

WEDNESDAY 19^th

2 MIN EFFORTS

15 * 2min efforts, 1 min rest

Total effort 30 mins

WEST END OF SOUTH BEACH

SUNDAY 23^rd

START FITNESS NORTH EASTERN HARRIER LEAGUE

CROSS COUNTRY

BLAYDON, SHIBDON POND

MONDAY 24^th

PACE RUN

2 MILE PACE RUN

ALONG THE COAST

WEDNESDAY 26^th

WINTER SERIES RACE 1 Remember to wear light clothing and bring your number

TRADING EST