Derwentside a C. Senior Section Club Training Plans Apr-Jul 2017

Derwentside A C. Senior Section Club Training Plans Apr-Jul 2017

April

Day and Time / Tuesday
6:45pm / Wednesday/ Competitions / Thursday
6:45pm / Saturday/Sunday, Competitions
Group/Coach / Group 1
Claire / Group 2
Brian / Group 3
Mark D / Group 1
David / Group 2
Brian / Group 3
Mark / 10am Sunday
04/04/17 / Dynamic Warm Up Exercises / . / Steady Run
4-5 Miles / Steady Run
5-6 Miles / Steady Run
6-7 Miles / 9th April,
Blyth 10Km
Or
Long Run
12-14 Miles
Senior Handicap
4.5 Miles
Brian
Mark
11/04/17 / Dynamic Warm Up Exercises / 12th April, Committee meeting 7pm Shepherd and Shepherdess / Steady Run
4-5 Miles / Steady Run
5-6 Miles / Steady Run
6-7 Miles / 14th April,
Good Friday Relays
Or
16th April
North Tyneside 10Km
Or
Steady Run
6-8 Miles
Kenyan Hills 40 Minutes
(If doing London or Madrid take it easy run with someone slower)
18/04/17 / Running Drills / 19th April
NEGP
Monkton
1500m / Steady Run
5-6 Miles / Steady Run
5-6 Miles / Steady Run
5-6 Miles / 23rd April,
Madrid Marathon (Good Luck Andrea, Graham and Wayne),
½ Marathon and 10Km
London Marathon (Good Luck Steve and Mark)
Terry O’Gara 5Km, Wallsend
Or
Steady Run
5-7 Miles
Steady Run
4-5 Miles / ½ Mile Intervals x 6
Steady Run for those doing Madrid or London Marathon’s
5-6 Miles
25/04/17 / Steady Run
4-5 miles / Steady Run 5-6 Miles / Steady Run
5-6 Miles / Steady Run
5-6 Miles / Steady Run
5-6 Miles / Steady Run
6-7 Miles / 30th April,
Sand Dancer 10Km, South Shields
Or
1st May,
Tees Barrage 10Km
Or
Steady Run
5-7 Miles

May

Day and Time / Tuesday
6:45pm / Wednesday/ Competitions / Thursday
6:45pm / Saturday/Sunday, Competitions
Group/Coach / Group 1
Brian / Group 2 & 3
Mark D / Group 1
David / Group 2
Brian / Group 3
Mark / 10am Sunday
02/05/17 / Dynamic Warm Up Exercises / Steady Run
5 Miles / Steady Run
5-6 Miles / Steady Run
6-7 Miles / 7th May,
Sunderland 10Km and ½ Marathon
Or
Steady Run
5-7 Miles
Senior Handicap
4.5 Miles
Brian and Mark
09/05/17 / Claire starting C25K group 6:45pm / 10th May
Committee meeting 7pm Shepherd and Shepherdess
Or
Gordon Smith Relays, Wallsend / Running Drills / 14th May,
Pier to Pier or
Tynedale
½ Marathon
Or
Steady Run
5-7 Miles
Steady Run
5-6 Miles / Steady Run
6-8 Miles / Steady Run
5-6 Miles / Interval Session / Paarluff Session
6 Efforts
16/05/17 / Running Drills / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Steady Run
6-8 Miles / 21st May, Derwent Reservoir Trail Race
Or
Raby Castle 5Km or 10Km
Or
Steady Run
6-8 Miles
Track Session NDA,
Varied Pace
23/05/17 / Dynamic Warm Up Exercises / 24th May
George Ogle Memorial Race
Or
Vindolanda 10Km
Or
NEGP
Monkton
3000m / Dynamic Exercises / 28th May,
Druridge Bay 10Km
Or
Whitsun Woodland Run
Or
Long Run
7-9 Miles
Steady Run
5-6 Miles / Steady Run
6-8 Miles / Kenyan Hills Session,
40 Minutes
30/05/17 / Running Drills / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Long Run
7-10 Miles / Long Run
7-9 Miles
Paarluff Session ,
5 Efforts / Session
Intervals

June

Day and Time / Tuesday
6:45pm / Wednesday / Thursday
6:45pm / Saturday/Sunday, Competitions
Group/Coach / Group 1
Brian / Group 2 & 3 Mark / Group 1
David / Group 2
Brian / Group 3
Mark / 10am Sunday
06/06/17 / John Donneky
Bolts Law Fell Run
7.5 Miles / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Steady Run
6-8 Miles / Friday 9th June, Blaydon Race
Or
Durham Coast
½ Marathon
Or
Long Run
8-10 Miles
13/06/17 / Dynamic Warm Up Exercises / 14th June
Committee Meeting, 7pm Shepherd and Shepherdess
Or
Newburn River Run / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Long Run
8-10 Miles / 18th June
Newton Aycliffe 10Km
Or
Long Run
7-9 Miles
Senior Handicap
4.5 Miles
Brian
Mark
20/06/17 / Steady Run
5-6 Miles / Steady Run
6-8 Miles / 21st June
Stamfordham 10Km
Or
Weetslade Relays, Cramlington
Or
NEGP
1 Mile
Monkton / Dynamic Warm Up Exercises / 24th June
Summer Relay Hadrian’s Wall
Or
25th June
Lambton Run
Or
Long Run
8-10 Miles
Track Session NDA,
Varied Pace
27/06/17 / Steady Run
4-5 Miles / Steady Run
6 Miles / 28th June
Kirkley 10Km / Dynamic Warm Up Exercises / 2nd July,
Coquet 1/.2 Marathon
Or
Long Run
8-10 Miles
Kenyan Hills Session,
40 Minutes
Or
Angel View Races
27th June,
Tynedale 10Km

July

Day and Time / Tuesday
6:45pm / Wednesday/ Competitions / Thursday
6:45pm / Saturday/Sunday, Competitions
Group/Coach / Group 1
Brian / Group 2 & 3
Mark / Group 1
David / Group 2
Brian / Group 3
Mark / 10am Sunday
04/07/17 / Dynamic Warm Up Exercises / 5th July
Committee Meeting, 7pm Shepherd and Shepherdess / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Long Run Run
8-10 Miles / 8th July
Borrowdale 5k/13K/21K
Or
9th July
Great North 10Km
Or
Red Kite Trail Race
Or
Long Run
9-11 Miles
Senior Handicap
4.5 Miles
Brian
Mark
Or
Bridges of the Tyne 5Mile
Or
Saltwell Fell Race
11/07/17 / Dynamic Warm Up Exercises / 12th July
NEGP
3000m
Monkton
(Derwentside AC Officiating) / Dynamic Warm Up Exercises / Hexham ½ Marathon
Or
Long Run
9-11 Miles
Steady Run
5-6 Miles / Steady Run
6-8 Miles / Kenyan Hills Session,
40 Minutes
Or
13th July
Sunderland 5Km
18/07/17 / Dynamic Warm Up Exercises / 19th July
Durham City 5Km and 10Km
Claire’ C25K group doing the 5Km
Or
Wallington 10Km
Or
Chapel Fell Roof of England fell Race / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Steady Run
6-8 Miles / Northumberland Coastal Run 14 miles
Or
Claire’ C25K group doing the 5Km Park Run
Or
Long Run
10-12 Miles
Track Session NDA,
Varied Pace
25/07/17 / Group 1
Claire / Group 2
Brian / Group 3
Mark D / 26th July
NEGP
Monkton
1500m / Dynamic Warm Up Exercises / Long Run
10-12 Miles
Steady Run
3-4 Miles / Steady Run
5-7 Miles / Long Run
8-10 Miles / Hills Reps
X 6
(2 sets of 3) / Paarluff Session ,
5 Efforts / Session
½ Mile Intervals
x 6

August

Day and Time / Tuesday
6:45pm / Wednesday/ Competitions / Thursday
6:45pm / Saturday/Sunday, Competitions
Group/Coach / Group 1
Claire / Group 2
Brian / Group 3 Mark / Group 1
David / Group 2
Brian / Group 3
Mark / 10am Sunday
01/08/17 / Dynamic Warm Up Exercises / Dynamic Warm Up Exercises / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Steady Run
6-8 Miles / Long Run
10-12 Miles
Steady Run
3-4 Miles / Senior Handicap
4.5 Miles
Brian and Mark
08/08/17 / Dynamic Warm Up Exercises / Steady Run
5-6 Miles / Steady Run
6-8 Miles / 9th August
NEGP
Gateshead
3000m / Dynamic Warm Up Exercises / 12th August,
Gateshead Trail Race
Or
13th August Darlington 10Km
Or
Long Run
11-13 Miles
Steady Run
4 to 4.5 Miles / Track Session NDA,
Varied Pace
15/08/17 / Running Drills / 16th August
Committee Meeting, 7pm Shepherd and Shepherdess 16th August
Nunny Kirk 10Km / Steady Run
5-6 Miles / Steady Run
6-7 Miles / Long Run
8-10 Miles / 20th August
Branches and Bays 10Km
Or
Long Run
11-13 Miles
Or
Cross Country Training
Steady Run
4.5 Miles / Interval Session, / Paarluff Session
7 Efforts
22/08/17 / Steady Run
4-5 Miles / Steady Run
5-6 Miles / Steady Run
6-8 Miles / Dynamic Warm Up Exercises / 27th August
Auckland Castle Trail Race
Or
Long Run
12-14 Miles
Or
Cross Country Training
Kenyan Hills Session,
With a Difference x 5 Hills
29/08/17 / Running Drills / 31st August
Watergate 5Km / 2nd September Sunderland Open Cross Country Races/ Relays
Or
3rd September
Coxhoe Trail Race
Or
Long Run 6-7 Miles/Cross Country Training
Hill Session Working on Running Form / Paarluff Session ,
5 Efforts / Session
½ Mile Intervals
x 6 / Steady Run
5-6 Miles / Steady Run
6-8 Miles / Long Run
7-10 Miles

September