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Club Training

Training sessions are held every Tuesday and Thursday at 7pm. These are generally a mix of track and road sessions and are mostly between 5 and 9 miles in distance. There are a variety of groups each evening to attempt to suit the particular training needs of all members.

For seniors, Tuesday sessions primarily focus on speed and the Thursday sessions on endurance, stamina and pacing.  Informal sessions are held on Sundays where a social group runs for 90 minutes. 

All sessions are organised in groups, allowing individuals to run with others of a similar level and running targets. Specialist training sessions are also organised at other venues, including Huntershill track in Bishopbriggs and the Emirates Arena in Glasgow.

The location of the Training may vary - please check the home page or the Facebook Page for any updates

PLEASE NOTE: Those attending the Tuesday sessions and Thursday night runs should be at the club for 18:55, ready to start 19:00 sharp.

 

 

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Session Descriptions

Warmups

DYNAMIC STRETCHING (warm up)

A series of exercises undertaken on the spot and should follow a gentle warm up of jogging. They are designed to loosen muscles and fibres across the body and prevent injury at the hared effort of the session

CONTINUOUS RUNNING (endurance)

Running at a constant, easy or steady pace pace for most of the run. The Sunday run would be a typical continuous run and many other sessions will start at this pace. Pace should be 60-70% effort and you should be able to easily hold a conversation. 

 

Main Sessions

TEMPO RUNNING (speed endurance)

Tempo runs will help your basic cruising speed of running. The tempo run is done at something nearer to race pace and will therefore get your heart, lungs and legs used to running that little bit faster. There should be a gradual increase in the effort/speed of these tempo runs. Distances vary from 4 to 8 miles. This should mean from a pace where you are able to have a brief conversation to a pace where a grunt is a response of any question.

FARTLEK RUNNING (speed endurance)
Fartlek combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways. Most Fartlek sessions last a minimum of 45 minutes.

INTERVAL TRAINING

Interval training is a type of physical training that involves bursts of high intensity work. This high intensity work is alternated with periods of rest or low activity. It is effective in building-up cardiovascular fitness, speed and speed endurance development.

HILLS (strength endurance)
Hills can be a hilly run where you work hard on the hills, or as hill repeats with jog recovery. The session is designed to benefit both strength work and building speed.

TRAILS AND CROSS COUNTRY (strength endurance)
Although run of different surfaces (and ideally with different footwear), the session is a combination of hills, tempo and fartlek. They will help to build leg strength and upper body balance as well as training for running and racing in these events.

Cool downs

Every session should finish with at least 3-5 minutes of gentle stretching. This should ideally mix a mix of dynamic and static stretching.