Tuesdays @ 17:45 & 18:30 Thursdays @ 18:30
The aim of January training is to start the year building endurance through more hill repetitions on Tuesdays and tempo runs on Thursdays.
The Tuesday sessions will again feature more hill repetitions (High Street ‘short hills’ then the 700m VO2 max intervals at Pitreavie Industrial Estate) to help build strength and complement the tempo sessions.
The meeting point for the High Street hill repetitions is outside the Tourist Information Office, opposite the Town Hall Clock. The session start times will be 6:05 pm and 6:50 pm at the venue. If you are planning to run up from the Pitreavie Sports and Soccer Centre, allow at least 20 minutes to get to the venue, i.e. leave at 5:45 pm or 6:30 pm respectively. Alternatively meet at the venue warmed up (for at least 10 minutes) and ready to run.
For the sessions in Pitreavie Industrial Estate, please meet at the Pitreavie Sport and Soccer Centre at 5.45 pm or 6.30 pm for the warm up run over to the starting point.
The aim of the tempo sessions is to maintain a ‘comfortably hard’ pace at a steady heart rate close to your Lactate Threshold which is quite challenging at the loop in question due to its hilly nature. A HR monitor can be useful to prevent running the uphill sections too hard and downhills too easy. Target HR for threshold running is 88-92% of max.
As for pace, we recommend tempo runs are conducted at Daniels ‘Threshold Pace’ as per his VDOT method. For the longer runs, pace will be a little slower as described in the charts below. We are aware that other running resources such as Strava use the term ‘tempo’ to mean a pace slightly slower than lactate threshold. To an extent this is catered for in Daniels charts for the runs longer than 20 minutes.
Session start times will be 6:50 pm. If you are planning to run up from the Pitreavie Sports and Soccer Centre, meet at 6.30 pm and allow at least 15 mins to get to the venue. Alternatively meet at the session start point, at the corner of Ferguson Road and Lapwing Drive, at 6:50 pm already warmed up (for at least 10 minutes) and ready to run.
A reminder that there’s the training sub-group consisting of the following individuals:
· Barry Davie
· Kevin Davie
· Lesley Halstead
· Paul Kieran
· Val Macaulay
· Jonathan Millar
If you have questions or feedback regarding any of the sessions, please contact Paul Kieran or Val Macaulay, or speak with one of the sub-group or general committee who will pass them on.