Tuesdays & Thursdays @ 18:30

July 2018 Training

Session Timings

The official start time for all our training sessions is 6.30 pm. We allow 20 minutes for a warm-up before the training sessions proper begin at 6.50 pm.

When we are training at Pitreavie, ideally we would like members to be there at 6.30 pm so that we can warm-up as a group. It’s also more sociable as it gives us a chance to catch up before and after the training.

When we are training at other venues, such at Duloch Park, Pittencrieff Park, the Public Park, the town centre or at the tempo loop etc., it takes approximately 20 minutes to run from Pitreavie to these locations. However, for ease, many members prefer to go directly to these venues. If you choose to do so, please ensure that you do warm up adequately, either by running to the venue or arriving in sufficient time for a warm up.

In summary, meet at Pitreavie by 6.30 pm to run to the venue, or aim to arrive at the venue, properly warmed up by no later than 6.50 pm.

Regardless of what you do, please make every effort to be there promptly so that we can get the sessions underway on time.

Please note that in a departure from recent practice, during July we will only be holding one training session on a Tuesday evening at 6.30 pm. This is to take account of the fact that attendance levels tend to be lower during the month due to school holidays and mid-week races.

Session Aims

The aim of our July training is to continue the variety of paces for summer race sharpening, focussing on speed endurance and short speed sessions, building up both time and distance.

We will utilise the three main types of ‘quality’ training:

  • Repetition: roughly 1 mile race pace, anaerobic conditioning
  • VO2 max: aerobic capacity, roughly 5k race pace.
  • Tempo/Threshold: for building & maintaining endurance, roughly 10k pace

If you prefer you can check the Daniels calculator below; and train with the appropriate paces which may be quicker than you have been doing earlier in the year.

https://runsmartproject.com/calculator/

Please make every attempt to warm up adequately for sessions, particularly for shorter intervals. A warm up jog will not be enough to prepare the large muscle groups recruited for these sessions. A serious of dynamic movements will make the body more prepared and reduce the risk of injury.

Tuesday Sessions

For July we have swapped the sessions around so that on Tuesdays we will be in Pittencrieff Park for a progressive series of cruise intervals.

There will only be one session which will start at 6.50 pm prompt at the Peacock Café corner of the Glen Pavilion. If planning to run up from Pitreavie Sport and Soccer Centre, it’s approximately 2 miles (3.2 km) so aim to leave from there at either 6.30 pm for an easy run up. If going direct to the session start point, allow time to warm up before the session start time.

Thursday Sessions

On Thursdays we will be in Pitreavie Playing Fields. Please arrive in plenty time for starting a group warm up at 6:30 pm sharp.

You will see that the Thursday speed intervals are to be done to time rather than distance. This is to make the session fairer for all. When you consider a 20 min 5k runner may complete 400m in 96 seconds, a 25 min runner 120 seconds and a 30 min runner in 144 seconds, there’s a clear disparity.

As speed sessions don’t suit everyone, on Thursdays we will be offering an alternative to the speed interval sessions. This will either be a group run from Pitreavie or an off-road run. These will be suitable for all levels of runner and will comprise either a steady paced run with regular stops to re-group, or circuits for a pre-determined length of time or number of repetitions. Details are still being finalised for this. Please keep an eye on Facebook for further information.

Training Feedback

If you have questions regarding any of the sessions, please contact Lesley Halstead or speak to one of the committee, or the person leading the session, who will pass them on.

A new training group has been set up comprising:

Lesley Halstead (Lead)

Kevin Davie

Val Macaulay

Jonathan Millar

Colin Reynolds

Chris Stephenson

We believe the group contains a representative cross-section of the abilities and running interests in the club. The group will be meeting shortly to discuss strategy and plans for the future. In the meantime, if you have any comments or feedback on training, please send an email to enquiries@carnegie-harriers.co.uk and they will be passed on to the group.