Guide to Fitness Sessions
If possible do a group warm up before each of these:
HILL SPRINTS
Make your way to either the hill under Armstrong Bridge or the hill around Matthew Bank (near Jesmond Dene Hotel). Run slowly down to the close to the bottom (use this time to recover) and sprint to the top of the hill. Repeat 9 times (10 sprints in all).
BRIDGE SPRINTS
If possible bring a stopwatch. Head to Armstrong Bridge. Start at one end of the bridge and sprint to the other side. Wait 30-40 seconds from the last person reaching the end of the bridge and run back. Repeat 5 times (10 sprints in all). If you want to extend the distance, run past the end of the bridge to lamp-posts.
INTERVAL TRAINING
If possible bring a stopwatch and a whistle. Use the standard 5 mile loop and after a 1km or so of warm up, run at a steady pace for 2 mins, then fast pace for a minute. When the minute fast pace is up, blow the whistle and everyone runs back to the last person. Repeat about 7 or 8 times depending on everyone’s fitness.
3 MILE PURSUITS
Divide into groups of equal ability and use the standard 3 mile route. After a 500m warm up run at a steady pace in a straight line keeping a couple of meter gap between runners. The person at the back sprints to the front of the group and raise their hand, to indicate the last person to do the same. Repeat this for as long as everyone in the group is comfortable and if people are struggling stop the pursuits and individually run the remainder of the route as quick as possible.
SHORT LOOPS AROUND EXHIBITION PARK
Run to the pavillion in the middle of Exhibition Park (close to some tennis courts). Follow the path that leads around the tennis courts, onto a tarmac road, turn just before the children’s play area and run past a crazy golf course back to the pavillion. Do this loop once and break for 45 seconds (from last person back), then twice and break again, trying to encourage runners to build up to a fast pace. Repeat this 2 or 3 times depending on everyone’s fitness.
CIRCUITS
Dave will run this in the summer - no one needs to run this as it needs some aparatus (cones and skipping ropes etc)!
CONTACT DETAILS
| Name | Mobile | |
|---|---|---|
| Dave | 0778 998 8686 | david.s.mawer@gmail.com |
| Gareth | 07787 152258 | gareth.mycock@btinternet.com |
| Isao | 07933 629518 | hara3000@yahoo.co.uk |
| Kim | 07951 729439 | down.kim@googlemail.com |
| Vicky | 07738 822691 | vickye100@hotmail.com |
| Mark | 07708 945984 | marksimpson1981@hotmail.com |
| Marcela | 07846 346632 | marcelareyes.otaiza@gmail.com |
| Alex | 07875 392143 | alexpeebles@fastmail.co.uk |