Click here to e Dear All,
Plan for the week
Mon (7:30) – 800’s - Two circuits of low Stobhill – 2 min recovery from when 1st runner completes circuits.  6reps.
Wed (6:30) – Track 5K session - 1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.
Thurs (6:30) – Tempo.  Lancaster Park or Stobhill if people want a change.  Email if you are wanting to meet at Lancaster Park or Stobhill rather than the club house.

For the fourth week in a row I’m away on Monday.  Next week I will be around the whole week!!

Plan for the week
Mon (7:30) - Step Downs:  Loansdean.  2:00, 1:30, 1:00 and 0:30 efforts with 0:30 recoveries.  3 sets with 2:00 recovery between sets
Wed (6:30) - Track 1600's.  Speed endurance session.  1000m to warm up, then 2-4 1600m efforts with 2:00 recoveries.  If you want a faster one at the end add on an extra 1000m.
Thurs (6:30) - Hills.  1:30 uphill back down in 2:00.  X 10.  Cottingwood lane.


I'm away Monday but should make both Wednesday and Thursday fingers crossed.

​Plan for the week
Mon (7:30) - Monday, so I am away - again!  800m track session.  I suggest that a default position should be 6 efforts, 2 mins recovery.  You could increase the recovery as far as 3 mins, but if you do, make sure you keep moving during this period so you don't stiffen up.  Dropping the recovery to 1 min really means you are doing a tempo session, so probably better to stick to 2 min if you plan on doing the session on Thursday. If 6 efforts aren't challenging enough, aim for 8.
Wed (6:30) - 2s & 1s, Kirkhill.  6 X  2 min efforts with 1 min recoveries, then 6 X 1 min efforts with 1 min recoveries.
Thurs (6:30) - Tempo, Lancaster Park.  Tailored to who ever turns out for the session.  I say it over and over, but these are potentially the toughest (mentally as well as physically), but also the most important, training sessions for endurance running - this is anybody doing runs of 5K, and particularly 10K, upwards.  So don't chicken out of these sessions!!

Some important news:




Kevin Bray is proposing to organise a series of 4 Handicap Races in Nov, Dec, Jan & Feb.  These will be run on the traditional route of 2 laps of Lancaster Park. 

Dates
Wednesday 23/11/16
Wednesday 14/12/16 - Xmas Handicap
Wednesday 18/1/17
Wednesday 8/2/17

The plan is to meet at clubhouse for 6.30pm - first runner away at 6.50pm - yacht handicap, slowest away first followed by faster runners - plan to have a pace / lead bike to give the leader something to chase. Kevin will have his van at Start / Finish to keep kit warm & dry.

Prize on night for first three plus fastest - there might also be a %age effort prize.  If people are up for it then we may adjourn to the pub afterwards.

Kevin reckons that he needs at least 20 people to sign up to make this viable.  Can anybody interested email Kevin (kevinbray7924@outlook.com)


NOTE:  I will be replacing the planned session on my schedule with this handicap race on the 4 dates listed above.

Plan for the week
Mon (7:30) - Hills.  Cottingwood Lane.  1:30 up.  2:00 back down to start.  X 10.
Wed (6:30) - Tempo, Lancaster Park.  Distance and pace tailored to who ever turns up.
Thurs (6:30) - Track pyramid - 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


I'm afraid I'm away both Monday and Thursday.

Plan for the week
Mon (7:30):  Track 400m session - 8-12 x 400m efforts with 45-1:30 recoveries.
Wed (6:30);  4's and 2's Stobhill - (4min effort, 2 min recovery, 2 min effort, 2 min recovery) X 3 
Thurs (6:30):  9's - Lancaster Park.  9 min effort from the postbox anti-clockwise.  First runner turns and jogs clockwise, picking up runner as they meet, until reaches the last person, then all proceed anti-clockwise to re-start effort at post-box.  3 reps.  This is a really good intro to tempo sessions which we will be doing more over through the winter to help build speed endurance.