DAY	SESSION / RACE	TYPE			DAY	SESSION / RACE	TYPE
					28	MON	4*(2 on,1off), 5 off, 6*1on,1off	speed
JAN	DAY	SESSION / RACE	TYPE		MAR		100% on reps, relaxed rest	/taper
					2	WED	CLUB HANDICAP	RACE
3	MON	4*90s 0n 90 off, 6* 1min on , 2off	speed
					5	SAT	Hill session at Penshaw
5	WED	CLUB HANDICAP	RACE
					6	SUN	70 mins easy	endurance
8	SAT	N.E. X-C.C, Temple Park	RACE
					7	MON	4 * 6 mins on, 3 off	vvo2
10	MON	10 * 2 mins on , 1 off	endurance				Rep at 10 mile pace, well paced recovery.
		reps at 10k pace, steady rest			9	WED	45 mins easy including 6 * 1min	TAPER
12	WED	2 * 12 mins.Tempo runs. 10 mile race pace,
		4mins. Rest. Shiney, Bournmoor.			12	SAT	Sherman Cup & NEHL	RACE
15	SAT	14* 1min on , 1 off - keep moving during rec	lactic				Town Moor
			tolerance		13	SUN	1 hour easy
16	SUN	50 mins easy	endurance
					14	MON	6,5,4,3,2,1 on, 3,3,2,2,1,1 off	vVO2 max
17	MON	6,5,4,3,2,2,1,1 on 3,3,2,2,1,1,1 off	vVO2 max
		Reps (1-3) 10 mile, (4-7)10k. (9,10) 5k pace			16	WED	Hills 3 * 10 (or equivalent)	str/speed
19	WED	2*6* 90s on , 90s off , 5mins between sets	speed				100% on each rep.
		95-100% on rep, easy rest.			19	SAT	NE VETS X-C, Whitley Bay	RACE
22	SAT	35 mins easy including 5 * 1min	TAPER
					20	SUN	45 mins easy if raced Saturday	recovery
23	SUN	DURHAM RELAYS	RACE				or 1 hour steady
					21	MON	High tempo run Hetton School to Chilton	endurance
24	MON	4 * Copt Hill , both sides , 100% all reps	end/str				Moor, timed.
					23	WED	6 * (1 min on, 2mins off)	taper
26	WED	4*(2 on,1off), 5 off, 6*1on,1off	speed				95-100% each rep, easy rest
		100% on reps, relaxed rest			26	SAT	PRUDHOE	RACE
29	SAT	NORTHERN XC CHAMPS Herrington	RACE				NEHL
					27	SUN	35 mins easy	rec
30	SUN	40 mins easy	recovery				CLOCKS GO FORWARD
					28	MON	Fartlek on the country.	speed
31	MON	2*6* (90s on , 90s off)	Speed				Short reps, short rest	/lac tol
FEB					30	WED	2*4, 2*3, 2*2, 2*1 - 2 min off after4s, 1min	endurance
2	WED	CLUB HANDICAP	vVO2 max		APRIL		after others. Rep at 10 mile up to 10k pace
					2	SAT	Track - thorough wam-up , drills	efficiency
5	SAT	Rest	taper				plyometrics and stretching	power
					3	SUN	90 mins easy or	endurance
6	SUN	N.E.H.L.	RACE				Blyth 10k	race
		BLAYDON			4	MON	Fartlek on the country	speed
7	MON	45 mins easy	recovery				Short reps, longer rest.
					6	WED	Track Session on the field.	speed
9	WED	Fartlek & Indian File	efficiency
		Short reps. Include lamposts and short hills			9	SAT	Track Session	speed
12	SAT	SIGNALS RELAY - Hetton	RACE
					10	SUN	South Shields MT 10k	race
13	SUN	60 mins easy					or 60 easy	endurance
					11	MON	Track Session	speed
14	MON	2*6*(90s on , 45s off), 10 mins between sets	lactic
		95-100%, should tire in later reps.	tolerance		13	WED	2* 10 * 45s on, 90s off. On country	speed
16	WED	Long Hills. Welly to No limits sign. Vardys to	strength/
		Cut. Mill to Copt Hill	endurance		16	SAT	Track Session	speed
19	SAT	NATIONAL X-C - Alton Towers
		Hill session at Penshaw			17	SUN	WALLSEND RR / London Marathon	RACE
20	SUN	70 mins easy	endurance				or 60 easy	endurance
					18	MON	Track Session	speed
21	MON	6 * (4 on , 2 off)	endurance
		Rep at 10k pace, steady recovery			20	WED	Fartlek on the country	speed
23	WED	8*1min on, 2min off (50 mins max)	taper				Short reps, longer rest.
		Relaxed reps.			22	FRI	ELSWICK RELAYS	RACE
26	SAT	N.E.H.L.	RACE
		WREKENTON			23	SAT	Track Session , Easter Saturday	speed
27	SUN	60 mins easy	endur./rec		24	SUN	80 mins easy