	MAIN SESSION	ALTERNATIVE SESSION	TRACK SESSIONS	OTHER
Mon 2-Nov	INTERVAL SESSION Max of 10 x 3 min efforts. (efforts at 5k pace; 7/8 out of 10) 90 sec jog recovery after each effort w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 (optional) Main Session starts 7:00 pm Session suitable for everyone. [A high‑intensity VO₂max session using repeated 3‑minute efforts at strong 5km pace. Runners should feel controlled but working hard, with each rep building aerobic power. The 90‑second jog keeps the heart rate elevated without full recovery.] Coaches: Claire, Gwen, Richard		TRACK SESSION (Please note cover charge of £1-50; limited spaces available, please contact Craig Harmon before attending) Churchill Playing Fields Whitley Bay 6.30 - 7.30 pm Coaches: Craig Harmon, Nigel Gorvett
Wed 4-Nov	TEMPO RUN 5 min jog 30 min effort @10k pace (7/10) [15 min out, 15 min back] 5 min jog w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 (optional) Main Session starts 7:00 pm Session suitable for everyone. [A sustained 30‑minute effort at a comfortably hard 10km pace. This develops threshold strength, teaching runners to hold pace under fatigue. The effort should feel steady, controlled, and rhythm‑based..] Coaches: Alex, Richard, Steve D	Shorter session 5 min jog 20 min effort @10k pace (7/10) [10 min out, 10 min back] 5 min jog *Perfect for C25ker’s*
Thu 5-Nov				Strength & Conditioning (Please note that there will be a charge of £2) Bede Academy Sixth Avenue, Blyth. NE24 2SY 7 - 8 pm
Mon 9-Nov	TRAIN STATION HILLS Max of 15 uphill efforts with jog down recovery (up and over). (efforts at 3k pace; 9/10) w3w.co/depend.golf.corner Meet at Blyth Town FC car park (Sandringham Drive.) at 6:45 for warm-up run to the start. Main Session starts 7:00 pm. At Railway bridge. Session suitable for everyone - do as many or as few as you like [Short, powerful uphill efforts to build leg strength, running form, and anaerobic capacity. The uphill effort climbs are punchy and intense, followed by a jog recovery. The added steady running builds aerobic volume.] Coaches: Claire, Richard, Sharon		TRACK SESSION (Please note cover charge of £1-50; limited spaces available, please contact Craig Harmon before attending) Churchill Playing Fields Whitley Bay 6.30 - 7.30 pm Coaches: Craig Harmon, Nigel Gorvett
Wed 11-Nov	Progression Run + 15 min easy (3/10 effort) 15 min steady (5/10 effort) 15 min @half M pace (6/10 effort) w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 pm(optional) Main Session starts 7:00 pm [A long, continuous run that gradually increases intensity. Runners start easy, settle into steady pace, and finish at half‑marathon effort. This teaches pace control and builds strong aerobic endurance.] Coaches: Alex, Richard, Steve D	Shorter session 10 min easy (3/10 effort) 10 min steady (5/10 effort) 10 min @half M pace (6/10 effort)
Thu 12-Nov				Strength & Conditioning (Please note that there will be a charge of £2) Bede Academy Sixth Avenue, Blyth. NE24 2SY 7 - 8 pm
Sun 15-Nov				Brampton-Carlisle 10M (2026 Grand Prix Race 12) Details William Howard School, Brampton, CA8 1AR
Mon 16-Nov	HEADTORCH SOCIAL RUN *Perfect for C25ker’s* 45 min easy (3/10 effort) w3w.co/jazz.wires.invite King’s Arms, Seaton Sluice Warm-up/drills start 6:45 pm(optional) Main Session starts 7:00 pm [A relaxed, conversational‑pace run designed for recovery, community building, and confidence. No intensity, no structure — just easy running and chatting. Plenty of regrouping regularly.] Coaches: Gwen, Sharon, Steve D		TRACK SESSION (Please note cover charge of £1-50; limited spaces available, please contact Craig Harmon before attending) Churchill Playing Fields Whitley Bay 6.30 - 7.30 pm Coaches: Craig Harmon, Nigel Gorvett
Wed 18-Nov	WINTER SERIES Race 1 Old library car park CRAMLINGTON (w3w - reporters.tabs.forks) Race starts 7:15 pm See web site/facebook group/emails for details
Thu 19-Nov				Strength & Conditioning (Please note that there will be a charge of £2) Bede Academy Sixth Avenue, Blyth. NE24 2SY 7 - 8 pm
Mon 23-Nov	CRUISE INTERVALS 4 x 10 min @10k pace (7/10 effort) 2 min jog recovery to regroup w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 (optional) Main Session starts 7:00 pm [Long, steady intervals at 10km pace with short jog recoveries. These develop lactate threshold and help runners become comfortable holding race pace for extended periods.] Coaches: Claire, Richard, Gwen, Sharon	Shorter session 4 x 7.5 min @10k pace (7/10 effort) 2 min jog recovery to regroup *Perfect for C25ker’s*	TRACK SESSION (Please note cover charge of £1-50; limited spaces available, please contact Craig Harmon before attending) Churchill Playing Fields Whitley Bay 6.30 - 7.30 pm Coaches: Craig Harmon, Nigel Gorvett
Wed 25-Nov	PYRAMID 1/2/3/4/5/4/3/2/1 min with 1min jog rec. jog back regroup after each effort (efforts @ 5k pace; 8/10) w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 (optional) Main Session starts 7:00 pm Coaches: Richard, Steve D, Alex
Thu 26-Nov				Strength & Conditioning (Please note that there will be a charge of £2) Bede Academy Sixth Avenue, Blyth. NE24 2SY 7 - 8 pm
Sat 28-Nov				NE Harrier League 4 Details Wrenkenton
Mon 30-Nov	TEMPO RUN 40 min effort @half M pace (6/10) w3w.co/civic.pram.mops Blyth Beach Car Park Warm-up/drills start 6:45 (optional) Main Session starts 7:00 pm [A controlled 40‑minute effort at half‑marathon pace. This strengthens aerobic efficiency and teaches runners to maintain form and rhythm over longer durations.] Coaches: Claire, Anita, Gwen, Sharon		TRACK SESSION (Please note cover charge of £1-50; limited spaces available, please contact Craig Harmon before attending) Churchill Playing Fields Whitley Bay 6.30 - 7.30 pm Coaches: Craig Harmon, Nigel Gorvett
Wed 2-Dec	HILL EFFORTS 5x800m hill efforts @5k pace (8/10) jog back down recovery w3w.co/next.homework.ambushed Cramlington Brockwell Carpark Meet 6:45 for warm-up run to the start. Main Session starts 7:00 pm Session suitable for everyone - do as many or as few as you like [A controlled 40‑minute effort at half‑marathon pace. This strengthens aerobic efficiency and teaches runners to maintain form and rhythm over longer durations.] Coaches: Alex, Anita, Steve D, Richard	Shorter session 5x800m hill efforts @5k pace (8/10) jog back down recovery *Perfect for C25ker’s*
Thu 3-Dec				Strength & Conditioning (Please note that there will be a charge of £2) Bede Academy Sixth Avenue, Blyth. NE24 2SY 7 - 8 pm
Sat 5-Dec

MONTHLY TRAINING SCHEDULE

We meet on Monday and Wednesday evenings at various locations in and around Blyth, the main session starting at 7pm with an optional warm-up beginning at 6:45. Sessions are designed to be suitable for everyone, we have members at ‘the sharp end of races’ while others run just for fun or simply to keep fit.
If opting to miss the optional warm-up session it is advised to do your warm-up before the main session starts, please wear high viz or bright clothing for training sessions, (especially during dark nights).
Most sessions will have longer and shorter options if the number of coaches allow.

If interested in helping out at our sessions either as a Coach or Run Leader please speak to one of the existing coaches, further information is available HERE.



