Club Training Sessions

Monday Night

Monday night training is usually a steady run in small groups and running for c.45-55 mins

Bronze: 8:30 to 9:30 min/mile (5:19-5:53 min/km)
Silver: 8:00 to 8:30 min/mile (5:00-5:19 min/km)
QuickSilver: 7:30 to 8:00 min/mile (4:40-5:00 min/km)
Gold: 7:00 to 7:30 min/mile (4:20-4:40 min/km)

Move Up Monday: First Monday of each month you have the opportunity to try out the next group up.

No one gets left behind!

Wednesday Night

Wednesday night training is interval/reps work. This will include hill work, long/short reps, fartlek and other sessions.

For an explanation of why we do reps sessions please check out this link from Run Britain http://www.runbritain.com/training/runfaster/repetition-or-interval-training

Examples of these sessions include:

Long Reps at Threshold Pace

• 5 x 5 mins (1 – 3 minute recovery)
• 3 x 10 mins (1 – 4 minute recovery)
• 10 mins, 5 mins, 10 mins (1 – 4 minute recovery)

Short Reps

• Pyramid 1 – 2 – 3 – 5 – 3 – 2 – 1 (1 min recovery)
• 8 x 800 m at 5km pace (jog recovery)
• 5 x 1km at 5km pace (jog recovery)
• 3 sets of 800m, 600m, 200m (jog recovery)
• 1 min out and backs x 8 – 1 min minute recovery.

Hills

• Moor Hills (10 minutes continuous)
• Jesmond Vale Lane 8 x 90 seconds
• Matthew Bank Hills – 1 min up jog down recovery