Note: Because it is a holiday on Monday, the plan is to meet at 5:30 rather than 7:30pm.
Plan for the week
Mon (NB 5:30pm) - Grassy pyramids.  A session that is easy on the legs and can be taylored to be a good pre-race run for those e.g. doing Les Allcorn on Tuesday, or the Master's Relays on Wednesday.  Morpeth common.  Long side (L) of pitch effort, short side (S) recovery, L+S effort, L recovery, S+L+S effort, L recovery, whole pitch effort, S+L recovery, S+L+S effort, L recovery, S+L effort, S recovery, L effort.  Whole pitch recovery then repeat.  Finish session with option of effort along Wani line for 0.5 to 0.7 miles.
Tues (7.00) - Les Allcorn 10K race, Hulne Park, Alnwick.  It is possible to enter on the night (assuming the race limit has not been reached - there is nothing on the website to say this has happened - see http://www.alnwickharriers.co.uk/?page_id=34).
Wed (6:30) - Bypass.  (At least) four options depending on whether you did the Les Allcorn or not etc:  1. Easy  – Club house to Fairmore end of Northern Bypass, Top of Whorrel bank, down and back to club house (approx. 4.8miles).  2. Short with some effort  – As option 1, but putting in some effort along bypass (1.8miles) – could be strides or a tempo.  3.  Short Tempo session – warm up to bypass.  Tempo to Whorrel bank.  3 min recovery.  Tempo back to Fairmore.  Cool down back to club (approx. 6 miles in total).  4.  Full tempo session – As option 3, but 3rd tempo back to Whorrel Bank (approx. 8.4 miles).
Thurs (6:30) - Track 600's - 8X 600m at 5K pace with 2 min recoveries


I hope to be at all sessions, though not working hard in every one!

Plan for the week
Mon (7:30) - 45s.  4 sets of 4X 45s efforts with 45s recoveries and then an extra bit of time between sets.  St Georges Hospital.
Wed (6:30) - 1/2K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Short tempo - Tempo Shadfen to Jewson’s (1.4m).  Longer Tempo - Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
Thurs (6:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


I'm around on Monday but then away to the big smoke for the rest of the week.

I have put together a new summer schedule through till early august..  If you would like a copy, email me at: hamish.mcallister-williams@ncl.ac.uk.
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Plan for the week
Monday (Bank Holiday - Meet at 5:30pm) - Steads.  Fartkek.
Wednesday (6:30) - Hills.  10 X 1:30 up with 2:00 downhill recoveries at Mitford
Thursday (6:30) - Bypass.  Aiming for options 3 and 4 (i.e. either 2X or 3X 1.8 mile tempos)


I'm around all week.

As promised, I will be working on the new schedule this week.  I am going introduce a few new sessions.  Hopefully I will post this in the next couple of days.


Plan for the week
Mon (7:30) - Track 800's with a twist.  Turn up and find out what the twist is!
Wed (6:30) - 45's at St Georges.  4 sets of 45s efforts with 45s recoveries.  Extra 2 mins between sets.
Thurs (6:30) - Steads with long efforts - start at the left turn above the Church.  6 min efforts with 2.5 min recoveries.  Aim to do at least 3 and ideally 4.  


I will be running tonight but not on Wednesday or Thurs.

Plan for the week
Mon (7:30) - Track 800s.  4-6 x 800m efforts with 2 to 1 min recoveries
Wed (6:30) - Steads. An opportunity to get out into the country.  Via Water Tower, usual 7 efforts:  1) Mitford pub to left turn; 2) Church to left turn; 3) dip in road to first house on left; 4) old railway bridge to top of hill; 5) left turn in Tranwell Woods to junction just before Water Tower; 6) left bend after water tower to top of first rise; 7)  top of next rise to junction.
Thurs (6:30) - ½ K and tempo.  3 X approx 500m efforts then tempo.  Route – Allery Bank to level crossing.  1st effort level crossing to Park House.  Track to Guidepost road.  2nd effort to Hepscott Red House.  Down to junction and hard left.  3rd effort to farm track on right.  To Shadfen.  Slow group - Tempo Shadfen to Jewson’s (1.4m).  Fast Group Shadfen to Whorral Bank via Bothal and Pegswood Bypass (2.6m).
 
I am definitely away on Thursday and probably won't make it on Wednesday either.