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

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

Day and Time Tuesday Wednesday Thursday Saturday/Sunday, 6:45pm 6:45pm Competitions Group/Coach Group 1 Group 2 & 3 Mark Group 1 Group 2 Group 3 10am Sunday Brian David Brian Mark 06/06/17 John Donneky Steady Run Steady Run Steady Run Friday 9th June, Bolts Law Fell Run 5-6 Miles 6-7 Miles 6-8 Miles Blaydon Race 7.5 Miles Or Durham Coast ½ Marathon Or Long Run 8-10 Miles

13/06/17 Dynamic Warm Up Exercises Steady Run Steady Run Long Run 18th June Senior Handicap 14th June 5-6 Miles 6-7 Miles 8-10 Miles Newton Aycliffe 10Km 4.5 Miles Committee Or Brian Meeting, 7pm Long Run Mark Shepherd and 7-9 Miles Shepherdess Or Newburn River Run

20/06/17 21st June Dynamic Warm Up Exercises 24th June Steady Run Steady Run Stamfordham Summer Relay 5-6 Miles 6-8 Miles 10Km Track Session NDA, Hadrian’s Wall Or Varied Pace Or Weetslade 25th June Relays, Lambton Run Cramlington Or Or Long Run NEGP 8-10 Miles 1 Mile Monkton

27/06/17 Steady Run Steady Run 28th June Dynamic Warm Up Exercises 2nd July, 4-5 Miles 6 Miles Kirkley 10Km Coquet 1/.2 Marathon Kenyan Hills Session, Or 40 Minutes Long Run 8-10 Miles 27th June, Or Tynedale 10Km Angel View Races July

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

Day and Time Tuesday Wednesday/ Thursday Saturday/Sunday, 6:45pm Competitions 6:45pm Competitions Group/Coach Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 10am Sunday Claire Brian Mark David Brian Mark 01/08/17 Dynamic Warm Dynamic Warm Up Steady Run Steady Run Steady Run Up Exercises Exercises 5-6 Miles 6-7 Miles 6-8 Miles Long Run 10-12 Miles Steady Run Senior Handicap 3-4 Miles 4.5 Miles Brian and Mark

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

September

Day and Time Tuesday Wednesday/ Thursday Saturday/Sunday, 6:45pm Competitions 6:45pm Competitions Group/Coach Group 1 Group 2 Group 3 Group 1 Group 2 Group 3 10am Sunday Claire Brian Mark David Brian Mark 05/09/17 Dynamic Warm Up Exercise Steady Run Steady Run Steady Run 10th September Senior Handicap 4-5 Miles 5 Miles 5-7 Miles Great North Run 4.5 Miles Or Brian Long Run Mark 6-8 Miles/ Cross Country Training 12/09/17 Dynamic Steady Steady Run Dynamic Warm Up Exercises 17th Sedgefield Exercises Run Run Serpentine Race Steady Run 5-6 Miles 5-7 Miles Or 4-5 Miles Track Session NDA, Long Run Varied Pace 6-8 Miles/ Cross Country Training 19/09/17 Running Steady Steady Run 24th September, Drills Run 6-8 Miles Steady Run Steady Run Long Run Hellhole 10Km Steady Run 5-6 Miles 4-5 Miles 5-6 Miles 7-9 Miles And family Fun Run 4-5 Miles

26/09/17 Dynamic Warm Up Exercises Steady Run Steady Run Steady Run 1st October 4-5 Miles 5-6 Miles 6-8 Miles Prudhoe Miners Whole Club Session Run 10Km Lamp Posts 2,4,8,4,2 Or Redcar ½ Marathon Or Long Run 6-8 Miles Or Cross Country Training