November/December - Tuesdays
Please note that the meeting place for all training sessions is The Boathouse Gym, Strathclyde Park (adjacent to the Watersports Centre and the entrance is to the left as you enter the car park) unless otherwise stated. Meet at 6.30 p.m. This phase in the training calendar is about building up your strength and endurance in preparation for the speed work in the next phase.
Tuesday 05 November – MEET AT RAVENSCRAIG SPORTS CENTRE – 3 x 1 mile effort with 1 mile recovery jog back to start. The warm-up will be from Ravenscraig up to the top of New Craig Road (Carfin Roundabout) then the first effort will be one mile down the footpath to Motherwell College Roundabout, then turn around and run back to the start. After the third mile the recovery will end at Ravenscraig.
Tuesday 12 November – MEET AT BELLZIEHILL FARM SERVICES ML4 3PD (just off the bypass at the first roundabout coming from the Raith Interchange) Hills o’ Hell – 5 hills out and 3 hills back totalling about five miles. The group all run together along New Edinburgh Road for the warm to the bottom of the first hill on the left-hand side. After a few strides, the session begins. Each runner must run up the hill as fast as they can, with the faster runners reaching the top where they turn to jog back down to the bottom and continue along New Edinburgh Road. As the runners come down, the others still running up the hill should turn and join in behind those running down so that the whole group stays together as much as possible. Runners can choose to turn at the same time as those at the front if they wish as this will still keep the group together. This session will strengthen your legs due to the extra power required to proceed up the hill.
Tuesday 19 November – Figure of Eight at Palace Grounds. The group will use the paths surrounding the two areas of grass nearest to the Mausoleum. The smaller area nearest to the rear of the David Lloyd centre is about 400m and the largest area, nearest to the motorway is about 800 yards. Each runner decides whether to start with the shorter loop or the longer loop and the efforts should be between 3 and 5 k pace, before having a recovery of 1 minute and then heading off round the other loop. Runners will find themselves in a group with others but should be expected to keep their own time and time their recovery.
Tuesday 26 November – 8 x 3 minutes with reducing recovery of 90, 80, 70, 60, 50, 40 and 30 seconds. Joe will be blowing the whistle for the start and finish of each effort. Runners must try and reach the same spot on each effort meaning that you will be working harder as your recovery reduces. Best to aim for a 3k pace until you can assess your ability to run harder. The aim of this session is to build up your endurance so that you can maintain a steady pace throughout a race.
Tuesday 03 December – MEET AT BELLZIEHILL FARM SERVICES ML4 3PD (just off the bypass at the first roundabout coming from the Raith Interchange) Hills o’ Hell – 6 hills out and 4 hills back totalling about seven miles. See 12 November for details.
Tuesday 10 December – At the Palace Grounds - 10 minute Run followed by 2 minute recovery followed by 4 x 2½ minute run with 90 seconds recovery between each one followed by a 10 minute run. 10 minute runs should be at 5k pace and the shorter runs at 3k pace. This will help you prepare for working hard in the middle of a race followed by a maintained pace thereafter.
Tuesday 17 December – At the Palace Grounds - 4 x 1 mile at the Palace Grounds with 1 minute recovery. The effort is at 10k pace. This will enable you to assess your fitness level for the coming year.
Tuesday 24 December – No training so you can prepare for Santa’s visit.
Tuesday 31 December – No training so you prepare to see in the New Year.
November/December - Thursdays
Please note that the meeting place for all training sessions is The Boathouse Gym, Strathclyde Park (adjacent to the Watersports Centre and the entrance is to the left as you enter the car park) unless otherwise stated. Meet at 6.30 p.m. At the end of each session, once you have regained your breath, we will do some short hill sprints (see session rational at the end of the document).
Thursday 07 November - Fartlek – 5 mile run incorporating a 1 mile warm-up, 3 mile Fartlek and 1 mile cool down, which can incorporate an indian file period. Hill sprints 6 x 10 seconds
Thursday 14 November – Threshold Run - 9 miles incorporating 2 miles easy, 2 miles at marathon pace, 1 mile easy, 2 miles at half-marathon pace and 2 miles easy. Hill sprints 6 x 10 seconds.
Thursday 21 November – Steady Run – 6 miles just faster than comfortable. Hill sprints 8 x 10 seconds.
Thursday 28 November – Progression Run – 6 miles incorporating 5 miles easy and 1 mile moderate. Hill sprints 8 x 10 seconds.
Thursday 05 December – Fartlek – 6 miles incorporation 1 mile warm-up, 4 miles, fartlek and 1 mile cool down. Hill sprints 8 x 10 seconds.
Thursday 12 December – Threshold Run – 8 miles incorporating 2 miles warm-up, 2 miles at half-marathon pace, 1 mile easy, 2 miles at half-marathon pace and 2 miles easy. Hill sprints 8 x 10 seconds.
Thursday 19 December – Progression Run – 7 miles incorporating 5 miles easy and 2 miles moderate. Hill sprints 8 x 10 seconds.
Thursday 26 December – MEET AT 9.30 a.m. – Turkey Trot – a run to hear about your fellow runners Christmas fun.
Thursday 02 January – MEET AT 9.30 a.m. – Clear the heid run – a run to compare hangovers and New Year stories
November/December – Saturdays
Please note the meeting place for all sessions unless otherwise stated is car park at the Watersports Centre Strathclyde Park.
Saturday 02 November - Bandstand - 10 to 12 x 2 minutes with 1 minute recovery (10K pace).
Saturday – 09 November – NATIONAL SHORT COURSE CROSS COUNTRY CHAMPIONSHIP or MEET AT CAR PARK AT BOTTOM OF BELLSHILL CEMETERY (it is situated on the left at the top of the road that runs uphill from the roundabout in the middle of Strathclyde Park. 12 x 2 minutes with 1 minute recovery along the path adjacent to Bellshill Golf Course.
Saturday 16 November – Bandstand - 8 to 10 x 2½ minutes with 1 minute recovery.
Saturday 23 November – LAAA XC CHAMPIONSHIPS AT DRUMPELLIER PARK or MEET AT CHATELHERAULT Ski Slope (the hill just beyond the house along the path that takes you to the bottom of the Wooden Steps.) 4 sets of 100m, 200m, 300m and 400m efforts up the hill with a jog down recovery.
Saturday 30 November – Bandstand – 10 to 12 x 2½ minutes with 1 minute recovery.
Saturday 07 December – Treat week – 5 miles easy to Dalziel Estate and back. (The Donald McCaffer Memorial quaich is to be competed for on 08 December at the Christmas Handicap.)
Saturday 14 December – Kenyan Hills – 4 x 5 minutes with 2 minutes recovery. This session is at the bandstand with the efforts following an undulating route on the grass areas between the bandstand and the road. It will be set out round the trees and some cones.
Saturday 21 December – Bandstand – 8 x 3minutes with I minute recovery.
Saturday 28 December – Horseshoe Loops – 4 x 1200m with a 300m jog downhill recovery. The session will start at the Watersports car park. The runners will run over to the roundabout in the middle of the park for a warm-up. The loop starts on the path at the left hand side of the road leading uphill from the roundabout. Runners will congregate there and do 3 or 4 strides up the road or along the path before the session starts. The route follows the path along to the back of M&D’s for about 400m before turning right up the hill for about 300 m and then turning right again following the path up to the car park adjacent to Bellshill Cemetery. The route ends at the stones on entering the car park there. Follow the road downhill back to the start. Please be aware of the traffic.
November/December - Sundays
Please note that the meeting place for all training sessions is The Boathouse Gym, Strathclyde Park (adjacent to the Watersports Centre and the entrance is to the left as you enter the car park) unless otherwise stated. Meet at 9.00 a.m.
Each Sunday a group go out for an easy run of between 6 and 12 miles. Some people arrange to meet at different times depending on when you want to and are available to run. Speak to the other athletes at training if you wish to do a Sunday run with company rather than on your own but cannot make the 9 o’clock start.
Sunday 8 December (10.30 AM) Christmas Handicap/Donald McCaffer Memorial Quaich
Meet at the Boathouse Gym at 10.30 AM. The race will start at 11.00 AM sharp. Afterwards we meet in the Electric Bar for tea coffee and rolls where we vote for the Road Runner of the Year. Donald McCaffer’s wife May will present the Winners, Wooden spoon, the memorial quaich and the Road Runner of the Year trophies.
Rationale behind some of our sessions
Short Hill Sprints: These runs will be progressed throughout the year and aim to:
a/ Strengthen muscles – reduce injury risk
b/ Improve technique – arm and knee drive.
c/ Increase running efficiency.
d/ Improve strength and power.
Gradual development from 4 x 6 seconds to eventually 10 x 12 seconds maximum. Normally after a less intensive session.
Progression Runs: Introduced from the start of the year where we are aiming to build our aerobic endurance. Normally an easy run where we will add a bit of spice by increasing the pace towards the end of the run.
Threshold Runs: Normally introduced from the strength phase onwards. These runs are a variation of our Tempo Runs. Usually longer runs where we will gradually introduce a specific pace to the run. During the training year we will progress the volume and intensity of these sessions.
Specific Endurance Sessions: These efforts are run at specific target race pace. During the year we increase the volume of these efforts to eventually cover full race distance and gradually reduce the recovery to closely mimic race intensity.
Time Trial: This session is a monthly 4 mile handicap race (based on the best of your 3 previous performances) which is meant to be run at optimum pace without exceeding Lactate Threshold. The race is actually a tough training session with an element of fun and competition. We have prizes for the first male and female and wooden spoon for the last person to cross the finishing line. Each race is part of an annual competition.
STAY HEALTHY! STAY SAFE! HAPPY RUNNING!