Senior Endurance Training

July and August 2019

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.

Tuesday – 02 July – Time Trial (4 mile handicap round the loch plus)

Tuesday – 09 July – 8 x 3 minutes effort with a reducing recovery. Standing recovery between efforts is 90 seconds, 80 seconds, 70 seconds, 60 seconds, 50 seconds, 40 seconds and 30 seconds) Efforts will be on the path beside the loch starting at the end of the car parks.

Tuesday – 16 July – 10 x 2 minutes with 1 minute jog forward recovery. (Groups will be identified at the start of the session and allocated a coach. Each group will regroup at the end of each effort during the jog recovery and the group will start the next effort together until ten efforts are completed) The session will be round the loch path.

Tuesday – 23 July – MEET AT CHATELHERAULT (car park on right just before the house)
4 to 6 x 1 mile effort. Session will start at the back of the house and the first mile is along the top path (by the golf course) to the top of the ‘wooden steps’. Recovery will be walking/ jogging down the steps taking no more than 3 minutes. The second mile starts at the wooden sign at the bottom of the steps and finishes at the tree just before the gate at the end of the path. Walk/jog recovery to the start of the first mile and repeat.

Tuesday – 30 July – 2.5k warm up jog to the Strathclyde Caravan Park across the road from the Bothwellhaugh pavilion at the Raith Interchange end of the park. Session starts where the road meets the main road through the park. The session is 8 x 4 minutes. Each effort of 4 minutes will include 2 mins uphill and 2 minutes to return to the starting point. There is no break between efforts as you will be expected to judge your effort so that your recovery is during the downhill section of the effort.

Tuesday – 06 August – Time Trial

Tuesday – 13 August – Bandstand Loops – 35 minute session. The effort starts at the bottom of the path leading up to the bandstand, run to the railing where the path meets the road, turn left and run along the road to the path on the right hand side (before the top of the road down to the Watersports Centre) which is where the effort ends. The effort is approximately 520m. From here, jog down the path to the road and them down the road to where you started and immediately start your next effort. Each athlete should do between 8 and 10 efforts.

Tuesday – 20 August – 2 sets of 5 x 90 seconds with I minute recovery. 4 minute recovery between sets. This session is in groups and each group will regroup after each session during the minute recovery to start the next effort together.

Tuesday – 27 August – 20 x 40 seconds with 1 minute recovery. This session is in groups round the loch path.

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.

Every Thursday the session is a steady run of between 8-10 miles or a 4-6 mile Fartlek/Progressive/Tempo Run. A decision is made on the night by those attending and the coaches available.

Saturdays

Please note the meeting place for all sessions unless otherwise stated is Wishaw Sports Centre Athletics Track. Alexander Road, Wishaw. Meet on the track. Participants need to pay the entrance fee individually on arrival. Meet at 9.30 a.m.

Saturday – 06 July – 12 x 500m with 100m walk back recovery. (Efforts should be at your 5k race pace.)

Saturday – 13 July – 3 sets of 4 x 300m with 100m roll on with a 400m walk/jog recovery between sets. (Efforts should be at your 1 mile race pace.)

Saturday – 20 July – 2 sets of 8 x 400m with 200m jog recovery. (Efforts should be at your 5k race pace.)

Saturday – 27 July – 4 x 1200m at increasing pace with 400m walk/jog recovery. (Effort should 400 at 10k race pace, 400 at 5k race pace and 400 at 3k race pace.)

Saturday – 03 August – 15 x 250m with 150m jog recovery. (Effort should be 3k race pace.)

Saturday – 10 August – 15 x ‘Tempo Twos’ – this 15 x 400m running the first 200m at pace and the second 200m at twice the time it has taken to run the first 200. (eg. If it takes 35 seconds to run 200m then your slow 200 is 70 seconds, if its 40 seconds to run 200m then your slow 200 is 80 seconds, 45 seconds means the second 200 is 90 seconds. The aim is to manage all 15 fast 200m efforts within 5 seconds or less of your first effort)

Saturday – 17 August – 3 sets of 5 x 300m with 100m roll on with a 400m walk/jog recovery between sets. (Efforts should be at your 1 mile race pace.)

Saturday – 24 August – 4 x 500m (at 3k pace) with 200m jog recovery
5 x 400m (at 3k pace) with 200m jog recovery
6 x 300m (at 3k pace) efforts with 100m jog recovery
6 x 200m (at 1500m pace) efforts with 200m jog recovery
Recovery between sets is 400m walk/jog

Saturday -31 August – 3 x 800m (5k race pace) with 200m jog recovery
3 x 400m (3k race pace) with 200m recovery
6 x 200m with 200m recovery
Recovery between sets is 400m walk/jog

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.

STAY HEALTHY! STAY SAFE! HAPPY RUNNING!