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.

January

Day and Time Tuesday 6.45pm Thursday 6.45pm Saturday/Sunday Competitions
Group/Coach Group 1
Claire
Group 2
Brian
Group 3
Mark/Graham
Group 1
David
Group 2
Brian
Group 3
Mark/Graham
10am Sunday
2/1/2018 Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Dynamic Warm Up Exercises Sunday, 6th January,
NEHL, Herrington Country Park, Sunderland
Or
Long Run 8 Miles
Lamp Post Session,
x2, x4, x8, x4, x2
9/1/2018 Dynamic Warm Up Exercises Steady Run
4-5 Miles
Steady Run
5-6 Miles
Headtorch Run
6-7 Miles
Sunday, 14th January,
Durham Relays
3 x 2 miles
Or
Long Run 10 Miles
Senior Handicap
4.5 Miles
Brian
16/01/2018 Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Running Drills Long Run
12 Miles
Interval Session
4 x 2 Minutes
Constatina Hills 3 x3 Hills Tempo Run
60 Mins
23/01/2018 Head Torch Run
4-5 Miles
Dynamic Warm Up Exercises Steady Run
6-7 Miles

Dynamic Warm Up Exercises
Saturday 27th
Northern XC Championships,
Temple Newsham Leeds
Or
Long Run 12 Miles
Steady Run
4-5 Miles
Winter Kenyan Hills Session
40 Minutes
30/01/2018 Dynamic Warm Up Exercises Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Long Run
14 Miles
Tempo Run
60 Mins
Intervals
5 x 2 Minutes
Constatina Hills
4 x3 Hills


February

Day and Time Tuesday 6.45pm Thursday 6.45pm Saturday/Sunday Competitions
Group/Coach Group 1
Claire
Group 2
Brian
Group 3
Mark/Graham
Group 1
David
Group 2
Brian
Group 3
Mark/Graham
10am Sunday
6/2/2018 Running Drills Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
10th February
NEHL-
Thornley Hall Farm, Peterlee,
Or
Long Run
11 Miles
Senior Handicap
4.5 Miles
Brian
13/02/2018 Dynamic Warm Up Exercises Headtorch Run
4-5 Miles
Dynamic Warm Up Exercises Headtorch Run
6-7 Miles
17th Febraury,
Royal Signal Relays, Hetton Lyons Country Park,
6 x 2 Miles
Or
Long Run
13 Miles
Lamp Post Session,
x2, x4, x8, x4, x2
Steady Run
4-5 Miles
20/02/2018 Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Running Drills Long Run
14 Miles
Constatina Hills 3 x3 Hills Tempo Run
60 Mins
Intervals
6 x 2 Minutes
27/02/2018 Dynamic Warm Up Exercises Steady Run
4-5 Miles
Running Drills Headtorch Run
7-8 Miles
Saturday 3rd March,
NEHL, Alnwick
Or
Long Run
12 Miles
Winter Kenyan Hills Session
40 Minutes
Steady Run
4-5 Miles


March

Day and Time Tuesday 6.45pm Thursday 6.45pm Saturday/Sunday Competitions
Group/Coach Group 1
Claire
Group 2
Brian
Group 3
Mark/Graham
Group 1
David
Group 2
Brian
Group 3
Mark/Graham
10am Sunday
6/3/2018 Running Drills Steady Run
4-5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Long Run
16 Miles
Senior Handicap
4.5 Miles
Brian
13/03/2018 Headtorch Run
5-6 Miles
Dynamic Warm Up Exercises Headtorch Run
7-8 Miles
Dynamic Warm Up Exercises Long Run
18 Miles
Steady Run
5-6 Miles
Winter Kenyan Hills Session
40 Minutes
20/03/2018 Dynamic Warm Up Exercises Steady Run
4-5 Miles
Dynamic Warm Up Exercises Headtorch Run
7-8 Miles
Long Run
20 Miles
Intervals
5 x 2 Minutes
Constatina Hills 3 x3 Hills Tempo Run
60 Mins
Steady Run
5-6 Miles
27/03/2018 Steady Run
5 Miles
Steady Run
5-6 Miles
Steady Run
6-7 Miles
Dynamic Warm Up Exercises 30th March
Elswick Good Friday Relays
Sunday 2nd April, North Tyneside 10Km Or
Long Run
22 Miles
Lamp Post Session,
x2, x4, x8, x4, x2


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