Blyth Running Club

Training sessions are organised by Aynsley Herron, leaving from the Sports Centre at 7:00pm,
 unless otherwise stated.

The Start Times shown are when the session will start at the proposed venue.
If going direct to the venue, please warm-up before the session start time.

Please contact Aynsley on 07803 891922 with any queries.

THIS IS A MIXED ABILITY TRAINING PROGRAMME, EVERYONE IS WELCOME.

SEPTEMBER 2010

DATE

SESSION

VENUE

WEDNESDAY 1st

 

RECOVERY RUN

No more than 5 miles

 

T.B.A.

SUNDAY 5th

TYNEDALE 10M

THIS IS A GRAND PRIX RACE

MONDAY 6th

 

RECOVERY RUN

No more than 5 miles

 

T.B.A.

WEDNESDAY 8th

PACE RUN

2 MILE PACE RUN

**Park at the church at the beach to give 4 miles total.

From the church at the beach, along south newsham road

Session starts at 7.20..

MONDAY 13th

TRACK SESSION

10*400m efforts.

Working in groups of four or more.

Short break then a 30sec lactic shuttle.

Any one needing a lift let me know.

Churchill Playing Fields. Session starts at 7.00.

WEDNESDAY 15th

SUMMER CUP RACE 4

Start at the beach car park 7.15 prompt.

MONDAY 20th

TRACK SESSION

TRACK SESSION

8*500m efforts with a 90sec rest.

Short break then a 30sec lactic shuttle.

It will help if you know your 10K time for this session.

Churchill Playing Fields. Session starts at 7.00.

WEDNESDAY 22nd

OFF-ROAD HILL SESSION

Hill efforts on grass at East Cramlington pond.

Session (inc. warm up/cool down) approx 6M

**Park at the car park, or on the road to East Cram Ind Est.

Session starts at 7.00pm from East Cram pond

MONDAY 27th

4 30-second efforts, 30 seconds rest,

10 1 minute efforts, 30 seconds rest,

4 30-second efforts, 30 seconds rest.

A short rest the 10 sprint shuttles.

**Park at the beach car park to give 3 miles total.

On the path at the beach or on the beach. Session starts at 7.20

WEDNESDAY 29th

PYRAMID

Full pyramid from 1 min to 5 min

And back to 1 min

**Park at the beach car park to give 6 miles total.

Along the coast.

Session starts at 7.20

 

** Suitable for Beginners.

Please note; all track sessions are suitable for beginners.

 

All athletes parking at a venue before training must allow themselves to warm up before starting the session.

If you intend to stay injury free, please stretch out after your training session.