Training sessions are organised by Aynsley Herron, leaving from the Sports Centre at 19:00 unless otherwise stated.
Please contact Aynsley on 07803 891922 with any queries.
THIS IS A MIXED ABILITY TRAINING PROGRAMME, EVERYONE IS WELCOME; NO ONE WILL EVER BE LEFT BEHIND. GIVE IT A TRY.
January 2009
DATE |
SESSION |
VENUE |
MONDAY 5th |
1 MIN EFFORTS20 * 1 min efforts, 30 sec
rest. Total effort 20
mins. |
ALONG THE DOCKS |
WEDNESDAY 7th |
WINTER SERIES RACE 3 Remember to wear light clothing and
bring your number |
TRADING EST
|
SATURDAY 10th |
|
FARRINGDON |
MONDAY 12th |
PACE RUN 2 MILE PACE RUN |
ALONG THE COAST |
TUESDAY 13th |
|
Start 200m North of
Brierdene |
WEDNESDAY 14th |
3 MIN EFFORTS8 * 3 min efforts, 2 mins
rest. Total effort 24
mins. Starts at the
Sports Cent re at 6:30 p.m. |
WEST END OF |
MONDAY 19th |
LAMP POST EFFORTS. A two on one off effort
session, three laps of the west end of south beach. |
WEST END OF |
WEDNESDAY 21st |
WINTER SERIES RACE 4 Remember to wear light clothing and bring your number |
TRADING EST |
SATURDAY 24th |
NORTH OF
|
|
MONDAY 26th |
2 MIN EFFORTS15 * 2 min efforts, 1 mins
rest. Total effort 30
mins. |
TRADING EST |
WEDNESDAY 28th |
10 * 500 METRE RELAYSWorking with a partner or
partners of equal ability. Total effort 5k Starts at the
Sports Cent re at 6:30 p.m. |
TRADING EST |
DATE |
SESSION |
VENUE |
MONDAY 1st |
PACE RUN 2 MILE PACE RUN |
ALONG
THE COAST |
WEDNESDAY 3rd |
1 MIN EFFORTS
20 * 1 min efforts, 30 sec rest. Total effort 20 mins. |
ALONG
THE DOCKS |
SUNDAY 7th |
THE SANDS
RACE
|
THIS IS NOT A GRAND PRIX RACE |
MONDAY 8th |
RECOVERY RUN
NO MORE THAN 5 MILES.
|
T.B.A. |
TUESDAY 9th |
North Shields Poly
Grand Prix |
Start 200m North of Brierdene |
WEDNESDAY 10th |
10*500 METER RELAYS Working with a partner or partners of equal ability |
TRADING
EST |
SATURDAY 13th |
103rd North Eastern Cross
Country Championships (see Ralph to find out if you are
entered) |
|
SATURDAY 13th |
CHRISTMAS PARTY AT SEE RALPH OR AYNSLEY FOR YOUR TICKETS |
PLEASE NOTE THE GOLF CLUB HAS A DRESS CODE.
|
MONDAY 15th |
LAMP
POST EFFORTS. A two on one off effort session, three laps of the west end of
south beach. |
WEST END OF |
WEDNESDAY 17th |
WINTER SERIES RACE 2 The AGM will follow this race
venue to be decided |
TRADING
EST |
MONDAY 22nd |
PYRAMID
Full pyramid from 1 min to 5mins And back to 1 min. Total effort 25 mins. |
TRADING
EST |
WEDNESDAY 24th |
CHRISTMAS EVE NO TRAINING |
|
MONDAY 29th |
HILL
EFFORTS 10 hill efforts, jog recovery 300m per rep. |
TRADING
EST |
WEDNESDAY 31st |
NEW YEARS EVE EARLY RUN Meet at the beach car park at 2.00 p.m. |
|
DATE |
SESSION |
VENUE |
SUNDAY 2nd |
GIBSIDE
FRUIT BOWL
|
THIS IS A GRAND PRIX RACE |
MONDAY 3rd |
RECOVERY RUN
NO MORE THAN 5 MILES |
T.B.A. |
WEDNESDAY 5th |
6*300m efforts
6*200m efforts 6*100m efforts 30 seconds rest between efforts. |
WEST
END OF |
MONDAY 10th |
10*500 METER RELAYS Working with a partner or partners of equal ability Total effort 5K |
TRADING
EST |
TUESDAY 11th |
North
Shields Poly Grand Prix
|
Start 200m North of Brierdene |
WEDNESDAY 12th |
1 MIN EFFORTS
20 * 1 min efforts, 30 sec rest. Total effort 20 mins. |
ALONG
THE DOCKS |
SATURDAY 15th
|
|
THIS IS A GRAND PRIX RACE |
MONDAY 17th |
RECOVERY RUN
NO MORE THAN 5 MILES |
T.B.A. |
WEDNESDAY 19th |
2
MIN EFFORTS 15 * 2min efforts, 1 min rest Total effort 30 mins |
WEST END OF
|
SUNDAY 23rd |
START
FITNESS NORTH EASTERN HARRIER LEAGUE
CROSS COUNTRY |
BLAYDON, SHIBDON POND
|
MONDAY 24th |
PACE RUN 2 MILE PACE RUN |
ALONG
THE COAST |
WEDNESDAY 26th |
WINTER SERIES RACE 1 Remember to wear light clothing and bring your number |
TRADING
EST |
The
green text is for Marathon Training