Training Schedule 2003
Training 2003
Jan 01 Guest session
8 Puma Centre - Handicap Race 4 (Ryhope if icy)
15 Hill session - Long efforts near Saltgrass and QA Bridge
22 4x1,2,3 - Seafront/Southwick/B&Q
29 Durham Rd/Farringdon - short efforts
Feb 5 Handicap Race 4
12 Puma Centre - Hills, Racquets Club
19 4x1¼ ml - Barnes Park
26 20x1min - Seafront
Mar 5 Handicap Race 5
12 Puma Centre - 1,2,3,4,4,3,2,1 - Houghton Cut
19 4x1ml - Dame Dorothy St
26 Durham Rd/Farringdon - short efforts
Apr 2 3 * long hills - Durham Road
9 Puma Centre - 5ml "best guess" challenge
16 Cruise intervals - 3 x 10 mins - Tunstall Hills
23 Dicka's 40th Birthday session
30 20 x 1min - Wearmouth & QA Bridges and riverside
May 7 8 x 3mins - Farringdon, Barnes Park
14 Puma Centre - 5x6mins, Ryhope/old railway route
21 Hills - Silksworth Complex - 4*200m, 3*400m, 2*600m
28 20 x 1min - Farringdon, Barnes Park
Jun 4 Continuous hill loop - Silksworth Complex
11 Puma Centre - Ryhope Race Route (8x3mins)
18 Ryhope 5k
or Tunstall/ Silksworth/Farringdon/Barnes Park (Pyramid)
25 Penshaw Hill or 40 mins out and back through Barnes Parks
Jul 2 Tynedale 10k or Farringdon, Barnes Park (4or5x 6mins)
9 Puma Centre - Hylton Castle 5k or 20 x 1 min - Ryhope old railway route
16 Old Monks 6 ml or 5x6mins - Ryhope (winter) route
23 Sunderland 5k or Silksworth Complex hills
30 Hills - Silksworth Complex - 4*200m, 3*400m, 2*600m
Aug 6 20 x 1min - Farringdon, Barnes Park
13 Puma Centre - Hetton 5k or pyramid (1,2,4,8,4,2,1) on Ryhope old railway route
20 Cruise intervals - 3 x 10 mins - Tunstall Hills
27 20 x 1min - Wearmouth & QA Bridges and riverside
Sept 3 Continuous hill loop - Silksworth Complex (4x1,2,3mins)
10 Puma Centre - 1 mile time trial (or Barnes Park/Farringdon)
17 Pyramid - 1,2,4,8,4,2,1 - 2 laps of handicap course
24 3 * long hills - Durham Road
Oct 1 Winter Handicap Race 1
8 Mile time trial
15 5 * (6 mins hard, 3 mins easy), Ryhope
22 Hills - Roker
29 4x1,2,3 - Seafront/Southwick/B&Q
Nov 5 Puma Centre - Winter Handicap Race 2
12 Puma Centre - 4x5x1minSilksworth/Moorside/Durham Rd
19 5 * (6 mins hard, 3 mins easy), Ryhope + AGM
26 Roker Prom Hills
Dec 3 Winter Handicap Race 3
10 Puma Centre Ryhope, Seaham - 8x3mins
17 Santa Hats - Pyramid - 1,2,4,8,4,2,1 - Seafront
24 ????
31 ????
Mount Road circuit
Warm up - Queen Alexandra Rd to the Barnes Pub, Durham Rd to Bede College and back to Porter's corner.1.25 ml
Session - Barnes Park Rd, Mount Rd, Ettrick Grove, Durham Rd to Bede College bus stop (1.25 ml) - recovering back to Porter's (0.25 ml). Three or four laps. 4.5 or 6 ml
Cool down - Queen Alexandra Rd, Ashbrooke. 0.75 ml
Short Efforts - Vardy's - Burdon
Route - Puma Centre, through Silksworth Complex, North Moor Lane, Silksworth Lane, Silksworth Road,Board Inn, Durham Road, Vardy's, Burdon Lane, Thristley House Farm, Burdon, Burdon Lane, Nettles Lane, Quarry Road, Blind Lane, Silksworth Lane, Puma Centre (Slow Pack can miss out Burdon).7.5 or 8 ml
Short Efforts - 4 sets of 5 x 1 minute hard, 1 minute easy, with 3 minutes between sets.Start at Silksworth Lane.
Backhouse Park
Warm up - Jog to Backhouse Park and then 1 lap of the Park. 1.5 ml
4 * 1 mile - Fast and Medium Packs - 4 hilly laps 5.5 ml
Slower Pack - 3 hilly laps 4.25 ml
Cool down - Ryhope Rd, Hillview Road, QA Road, Ashbrooke.1.5 ml
Long Run in Barnes Park
Warm up - Easy paced run along Queen Alexandra Road to the pond in Barneshouse Park 1 ml
Even Paced Run - 40 minutes running. 21 minutes out through Barnes Park and the extensions to Fox Cover Road and then 19 minutes to return to the starting point. 5 - 6.5 ml
Warm Down - Back to Ashbrooke along Queen Alexandra Road. 1 ml
Barnes Park Triangle
Warm upQueen Alexandra Road, through Barnes Park to Ettrick Grove. Faster runners add one loop around the nursery in Barnes Park.1.5 - 2.0 ml
Session: 12 minutes running as many loops around the triangle as possible. Working hard up the bank and along Ettrick Grove and recovering on the down hill section.350m per lap
Jog to Springwell Road and back. 0.75 ml
12 more minutes on the triangle.
Warm down Back through Barnes Park, Queen Alexandra Road, Ashbrooke. 1.5 ml
Puma Centre cruise
Warm up - Puma Centre, Silksworth Lane, Premier Road, Durham Road, North Moor Lane to the Lake. Faster runners should add one lap of the lake.1.5-2.0 mls
Cruise intervals - 3 x 10 minute efforts - 5 minutes out and 5 minutes back - with 2 minutes recovery. Route - start at North Moor Lane, by the lake. Run on the right side of the lake, keeping either to the flat or going over the hill, and continue along the bottom path to Premier Road. Everyone should try at least one hilly effort.3.5 - 5.0 mls
Cool down - Bottom path, Sainsbury’s, Puma Centre. 1.0 ml
Durham Road-A19-Silksworth minutes
Fast Pack - Queen Alex Rd, Durham Rd to A19, City Way, Farringdon School, Silksworth Rd, Tunstall Village, Silksworth Lane, Barnes Pub, Ashbrooke.8 ml.
Medium Pack - As Fast Pack but turning off Durham Rd at the Board Inn.7.5 ml.
Slower Pack - As Medium Pack but running behind the ski slope instead of through Tunstall.6.75 ml.
Short Efforts - 4 sets of 5 x 1 minute fast, 1 slow, with 3 minutes between sets. Start opposite Bede College.
Ryhope Long Efforts
Slower Pack - Queen Alexander Road, Ryhope Road, Ryhope, TunstallBank, Tunstall, Blind Lane, Silksworth Lane, QA Road.
6 miles
4 * 6 mins hard, 3 mins easy - from Grangetown.Medium Pack - Ashbrooke Road, Tunstall Vale, Christchurch, RyhopeRoad then as Slower Pack.
7 miles
5 * 6 mins hard, 3 easy - from Grangetown.
Faster pack - Ashbrook Cres, Azalea Tce, Thornholme Rd, Barnes, QA Rdthen as Slower Pack.
8 miles
5 * 6 mins hard, 3 easy - from the bottom of Strawberry Bank.
Minutes to Whitburn
Route - Fawcett Street (faster runners - around Mowbray Park), far side ofWearmouth Bridge, riverside footpath past university, Marine ActivityCentre, Seafront towards Whitburn and return the same way.
Session (2 or 3 packs) - Starting on the riverside. 4 sets of 5 x 1 minute hard,1 easy with 3 minutes between sets. Run 2 sets and 2 recoveries outward andthe other 2 back.
Durham Road Hills
Warm Up:-
Slower Pack - Strawberry Bank, Essen Way, Premier Road, DurhamRoad to Grindon Lane - 2 miles.
Faster Pack - Ashbrooke Road, Tunstall Road then as above - 2.25miles.
Hills - 3 efforts up Durham Road to Beckwith Road - jog back recovery(slower runners can start nearer the top) - 3.5 - 4.25 miles.
Cool Down - Premier Road, Silksworth Lane, Queen Alexandra Road - 1.75 miles.
Shuttle runs through Leechmere Estate
Warm Up:-
Fast Pack - Queen Alex Rd, the Barnes, Crosslea Ave, Leechmere Road, Toll Bar Road and back to Leechmere road via Industrial Estate - 2 3/4 miles.
Not So Fast Pack - Queen Alexandra Road, Ryhope Road, Toll BarRoad, Leechmere Industrial Estate - 2.5 miles.
Both groups meet on Toll Bar Rd and run the sessiontogether.
8 x 3 minutes with 1.5 minutes recovery (Industrial Estate), 3-4 miles.
Cool Down - Leechmere Road, Queen Alexandra Road, Ashbrooke or TollBar Road, Ryhope Road, Queen Alexandra Road, Ashbrooke - 2.5 miles.
Who's to blame?
All of the above training runs are supplied by Coach Bob Blair. Please send all complaints in writing to him so that he can throw them in the bin.
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