Tuesdays & Thursdays @ 18:30

September 2018 Training

Carnegie Harriers Training – September 2018

Session Timings

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

When we are training at Pitreavie, ideally, we would like members to be there at 6.30pm 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 6.30pm to run to the venue, or aim to arrive at the venue, properly warmed up by no later than 6.50pm.

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 as per August, we will only be holding one training session on a Tuesday evening at 6.30pm.

 

Session Aims

As we move into September, our focus continues with sharpening for late summe races but thoughts also turn to the cross country season and sessions will reflect this too. We will continue to have the hill sessions on Tuesdays for another couple of weeks while Thursdays will again be more speed specific. An alternative group run will be available on Thursdays for those who are not keen on speed sessions.

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

  • Speed: short intensive bursts with ample recovery
  • Tempo/Threshold: for building & maintaining endurance, roughly 10k pace.
  • Strength: hill work being the most running-specific type of strength training.

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.

Similarly, please take time afterwards to cool down with a nice easy jog and some gentle stretching, both of which will help reduce injury risk and muscle soreness.

Please also remember that the number of repetitions and the pace at which they are to be run are for guidance only. If you are tapering before, or recovering after, a big race, or returning from illness/injury or just had a really bad day, you can reduce the number of repetitions, or the pace, or both. You should aim to maintain pace throughout the session but once your pace starts to drop off, you will no longer get a benefit from the session. Listen to your body and adjust accordingly.

Tuesday Sessions

Tuesdays will continue in the Public Park focussing on hill training using the grass if it’s dry enough. If it’s too wet we will have an alternative route on the path network. These sessions will benefit all and will be particularly beneficial for those targeting an autumn marathon or half marathon where strength is key, and as early preparation for the cross country season. There will be an opportunity to focus on uphill as well as downhill running technique.

Thursday Sessions

Thursday’s will continue with speed sessions at various paces depending on the session, moving this month to Pitreavie Playing Fields. In the event of the grass being too wet to train on, we have an alternative venue in mind, meeting at Pitreavie regardless.

We hope again to offer an alternative to the speed interval sessions on Thursdays as we recognise these are not to everyone’s liking. Please keep an eye on Facebook for further information or just turn up on the night.

Training Feedback

The club’s training group comprises:

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. 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.