Derwentside AC
Training Plans

Senior Training Plans

Please note sessions are subject to change depending on weather, members attending sessions etc.
Please see the coaches to check what group you are running with if you are not sure.

If you would like to enter any of the events that are shown on the training plan please contact Mark Davinson or Janet Brooks, details are on the Races page.

To download all of the below training plans, so you can stick them on your fridge etc. Click Here!

April

Day and TimeTuesday 6.45pmWednesday/CompetitionsThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Claire
Group 2
Brian
Group 3
Mark D
Group 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
04/04/17Dynamic Warm upsSteady 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
11/04/17Dynamic Warm ups12th 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 or run with someone slower)
18/04/17Running Drills19th 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
Half Mile intervals x 6
Steady run for those doing Madrid or London Marathons.
5-6 miles
25/04/2017    Steady Run
4-5 Miles
Steady Run
4-5 Miles
Steady Run
4-5 Miles
                                      Steady Run
4-5 Miles
Steady Run
4-5 Miles
Steady Run
4-5 Miles
30th April,
Sand Dancer 10Km, South Shields
Or
1st May,
Tees Barrage 10Km
Or
Steady Run
5-7 Miles


May

Day and TimeTuesday 6.45pmWednesday/CompetitionsThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Brian
Group 2 & 3
Mark
Group 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
02/05/17Dynamic Warm upsSteady 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
09/05/17Claire, C25K10th May
Committee meeting 7pm Shepherd and Shepherdess
Or
Gordon Smith Relays, Wallsend
Running Drills14th 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 SessionPaarluff Session
6 efforts
16/05/17Running DrillsSteady 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
23/05/17Dynamic Warm ups24th May
George Ogle Memorial Race
Or
Vindolanda 10Km
Or
NEGP
Monkton
3000m
Dynamic Warm ups28th 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 Hill session
40 Minutes
30/05/17Running DrillsSteady Run
5-6 Miles
Steady Run
6-7 Miles
Steady Run
7-10 Miles
 Long Run
7-9 Miles
Paarluff Session
5 efforts
Interval Session


June

Day and TimeTuesday 6.45pmWednesday/CompetitionsThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Brian
Group 2 & 3
Mark
Group 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
06/06/17John 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
13/06/17Dynamic Warm ups14th June
Committee Meeting, 7pm Shepherd and Shepherdess
Or
Newburn River Run
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Steady Run
8-10 Miles
18th June
Newton Aycliffe 10Km
Or
Long Run
7-9 Miles
Senior Handicap
4.5 Miles
20/06/17Steady Run
5-6 Miles
Steady Run
6-8 Miles
21st June
Stamfordham 10Km
Or
Weetslade Relays, Cramlington
Or
NEGP
1 Mile
Monkton
Dynamic Warm ups24th June
Summer Relay Hadrian’s Wall
Or
25th June
Lambton Run
Or
Long Run
8-10 Miles
Track session, NDA
Varied pace
27/06/17Steady Run
4-5 Miles
Steady Run
6 Miles
28th June
Kirkley 10Km
Dynamic Warm ups2nd July,
Coquet 1/.2 Marathon
Or
Long Run
8-10 Miles
27th June
Tynedale 10Km
Kenyan Hill session
40 Minutes


July

Day and TimeTuesday 6.45pmWednesday/CompetitionsThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Brian
Group 2 & 3
Mark
Group 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
04/07/17Dynamic Warm ups5th July
Committee Meeting,
7pm Shepherd and Shepherdess
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Steady 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
11/07/17Dynamic Warm ups12th July
NEGP
3000m
Monkton
(Derwentside AC Officiating)
Dynamic Warm upsHexham ½ Marathon
Or
Long Run
9-11 Miles
Steady Run
5-6 Miles
Steady Run
6-8 Miles
Kenyan Hill session
40 Minutes
18/07/17Dynamic Warm ups19th 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
6-7Miles
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
25/07/17Dynamic Warm ups26th July
NEGP
Monkton
1500m
Dynamic Warm upsLong Run
10-12 Miles
Steady Run
3-4 Miles
Steady Run
5-7 Miles
Steady Run
8-10 Miles
Hill Reps
x6
(2 sets of 3)
Paarluff Session,
5 efforts
Half mile intervals x 6


August

Day and TimeTuesday 6.45pmWednesday/CompetitionsThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Claire
Group 2
Brian
Group 3 MarkGroup 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
01/08/17Dynamic Warm upsSteady 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
08/08/17Dynamic Warm upsSteady Run
5-6 Miles
Steady Run
6-8 Miles
9th August
NEGP
Gateshead
3000m
Dynamic Warm ups12th August,
Gateshead Trail Race
Or
13th August Darlington 10Km
Or
Long Run
11-13 Miles
Steady Run
4-4.5 Miles
Track session, NDA
Varied pace
15/08/17Running Drills16th August
Committee Meeting,
7pm Shepherd and Shepherdess

16th August
Nunny Kirk 10K
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Steady 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 SessionPaarluff Session
7 efforts
22/08/17Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-8 Miles
Dynamic Warm ups27th August
Auckland Castle Trail Race
Or
Long Run
12-14 Miles
Or
Cross Country Training
Kenyan Hill session
With a difference x 5 hills
29/08/17Running Drills31st 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
Half Mile intervals x 6
Steady Run
5-6 Miles
Steady Run
6-8
Miles
Steady Run
7-10 Miles


September

Day and TimeTuesday 6.45pmThursday 6.45pmThursday 6.45pmSaturday/Sunday Competitions
Group/CoachGroup 1
Claire
Group 1
Brian
Group 1
Mark
Group 1
David
Group 2
Brian
Group 3
Mark
10am Sunday
05/09/17Dynamic Warm upsSteady Run
4-5 Miles
Steady Run
5 Miles
Steady Run
5-7 Miles
10th September Great North Run
Or
Long Run
6-8 Miles/ Cross Country Training
Senior Handicap
4.5 Miles
12/09/17Dynamic Warm upsSteady Run
5-6 Miles
Steady Run
5-7 Miles
Dynamic Warm ups17th Sedgefield Serpentine Race
Or
Long Run
6-8 Miles/ Cross Country Trainin
Steady Run
4-5 Miles
Track session, NDA
Varied pace
19/09/17Running DrillsSteady Run
5-6 Miles
Steady Run
6-8 Miles
Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
7-9 Miles
24th September,
Hellhole 10Km
And family Fun Run
Steady Run
4-5 Miles
26/09/17Dynamic Warm upsSteady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-8 Miles
1st October
Prudhoe Miners Run 10Km
Or
Redcar ½ Marathon
Or
Long Run
6-8 Miles
Or
Cross Country Training
Whole club session
Lamp Posts 2,4,8,4,2


latest
Latest News
Summer training plans updated ... read more