Training Schedule 2001
Training 2001
Jan 3 Pyramid (1,2,4,6,4,2,1) - Seafront, Southwick
10 PUMA CENTRE - Hills - Racquets Club, Doxford
17 Winter Handicap - Race 4
24 4 sets of 5 * 1 min hard, 1 easy - St Peters / Seafront
31 3 * 1.5 mls-QA Rd, Strawberry Bank, Leechmere Rd
Feb 7 Pyramid 1,2,4,8,4,2,1 - Durham Rd / Farringdon
14 PUMA CENTRE - 8 * 3 mins - Houghton Cut
21 Winter Handicap - Race 5
28 1 mile time trial - Silksworth Track
Mar 7 5 * (6 mins hard, 3 mins easy), Ryhope
14 PUMA CENTRE-4x5x1minSilksworth/Moorside/Durham Rd
21 8 * 3 min efforts (Leechmere Estate)
28 Hill session - Long efforts near Saltgrass and QA Bridge
Apr 4 Pyramid (1,2,4,8,4,2,1) - Seafront, Southwick
11 PUMA CENTRE - Vardy's, Burdon, Silksworth
18 5 mile "best guess" time trial
25 Hill session - Roker
May 2 Short efforts - Gill Bridge / Panns Bank
9 PUMA CENTRE - 8x3 mins - Houghton Cut
16 5x(6mins hard, 3 easy) - Farringdon, Barnes Park
23 Ryhope Race or "Point to Point" Race
30 4 x 1 ml - Backhouse Park
Jun 6 Continuous hill loop - Silksworth Complex
13 PUMA CENTRE - 20 x 1 min - Ryhope old railway route
20 Princess Anne Parks race or 5x(6mins hard, 3 easy) -
Farringdon, Barnes Park
27 Penshaw Hill Race or 4 x 1 ml - Backhouse Park
Jul 4 Tynedale 10k
11 Hylton Castle 5k
18 Hills - Silksworth Complex - 4*200, 3*400, 2*600
25 Echo 5k
Aug 1 Pyramid - 1,2,4,8,4,2,1 - Farringdon, Barnes Park
8 PUMA CENTRE-Vardy's, Burdon, Silksworth(short efforts)
15 Hetton Lyons 5k
22 Point to Point (Pub to Pub)
29 4 x 1 ml - Backhouse Park
Sep 5 20 x 1min - Barnes Park, Durham Rd
12 PUMA CENTRE (6:45) - Woody’s 5k
19 5 * (6 mins hard, 3 mins easy), Ryhope
26 Hill session - Long efforts near Saltgrass and QA Bridge
Oct 3 Winter Handicap - Race 1
10 PUMA CENTRE
17 Pyramid 1,2,4,8,4,2,1 - Seafront/Southwick
24 5 * (6 mins hard, 3 mins easy), Ryhope
31 Hills - Panns Bank
Nov 7 Winter Handicap - Race 2
14 PUMA CENTRE - 20x1min - Houghton Cut
21 4 x 1mile - Dame Dorothy St
28 Hill session - Roker
Dec 5 Winter Handicap - Race 3
12 PUMA CENTRE
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 complaintsin writing to him so that he can throw them in the bin.
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