Plan for the week
Mon (7:30) - Track 800S.  5 X 800m efforts.  1st 800m at 5K pace;  2nd 700m at 5K pace then 100m faster; 3rd 600m at 5K pace then 200m faster, 4th 500m at 5K pace then 300m faster, 5th 400m at 5K pace then 400m faster.  2-3 min recoveries.
Wed (6:30) - 2's and 1's.  Kirkhill.  2:00 efforts with 1:00 recoveries then 1:00 efforts with 1:00 recoveries X 6
Thurs (6:30) - Tempo session.  Lancaster Park.  3+ laps at tempo pace.  This is faster than a steady run, but slower than a race.  You should be running too fast to have a chat, but you should be able to say odd words!

​I am around on Monday, but not Wednesday or Thursday,

MANY apologies.  The plan described below came from the old version of the schedule.


PLEASE NOTE - on Wednesday the session has been replaced by the Handicap organised by Kevin Bray.  If you plan to run on Wednesday, you need to email Kevin (kevinbray7924@outlook.com) and let him know of a recent 5K time you have done.


Apologies for the confusion (and thanks to Simon for spotting it!)

PLEASE SEE THE NOTE ABOUT TE TRACK AT THE BOTTOM


Plan for the week
Mon (7:30) - short hills.  We will try this session once more and try to ensure nobody gets injured!  There will be a long warm up INCLUDING some strides.  We will then do 10 X 10s hill sprints with 60s recoveries in King's Avenue.  This is essentially weight training without going to the gym.  The aim is increasing leg strength.
Wed (6:30) - 9's.  Lancaster Park.  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.  The efforts will be approx 9-10 mins long depending on who the fastest runner is.
Thurs (6:30) - Track 5K (aka the confusing one!).  1000m at 5K pace, 5X(400m, 100 recovery, 200m, 100m recovery – efforts faster than 5K pace), 1000m faster than first.  There is a 200m recovery after the first 1000m and an EXTRA 200m after the 100m recovery that ends the 400 and 200m efforts.  So in laps:
2 and a half laps of effort.  Half a lap recovery (i.e. 3 laps). 
Then 1 lap effort, 1/4 of a lap recovery, 1/2 lap effort, 1/4 lap recovery (i.e. 2 complete laps) REPEATED 5 times (so 10 laps in total)
1/2 a lap extra recovery from the short efforts and finish with a 2 and a half lap effort (i.e. 3 laps).


I am away on Wednesday and Thursday.
There has been some concern about the track not being locked up some evenings.  So, on Thursday, can somebody please make sure they speak to any other coach at the track.  Ask them to ensure that they shut up the pavilion when they leave.  If you are last to leave the track, turn off the lights (it can be done without a key) and lock the gate when you leave (push the padlock to).


Have fun!

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Plan for the week
Mon (7:30) - 2s and 1s.  Kirkhill.  6X 2 min efforts with 1 min recoveries.  Then 6 X 1 min efforts with 1 min recoveries.
Wed (6:30) - 800s.  Low Stobhill.  6 X 2 laps (or rather the time it takes the fastest person to get round twice) with 2 min recoveries.
Thurs (6:30) - Track pyramid.  200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m efforts with 200m jog recoveries.


I will be around on Monday but away on Wednesday.  I hope to be back in time for the Thursday track session.
​

There is good news in a study being published in the Lancet journal that suggests a large reduction (20-35%) in risk of death in people aged 35-70 who engage in moderate to high levels of physical exercise.  This included recreational as well as non-recreational exercise.  Physical activity was graded as low (<150 minutes per week of moderate intensity physical activity), moderate (150-750 minutes per week), or high (>750 minutes per week).  So I guess that many of us who do not engage in physical exercise as part of our jobs would fall into the moderate exercise category.  The effect on death was 'dose-dependent' - in other words the more exercise somebody does the lower the risk of death.  There will be caveats to this.  If you have never run more than 5 K and then you decide to run a marathon, I suspect it wouldn't do you any good!  The findings were about physical activity sustained over a 7 year period.  So yet another reason for consistency in training! 

Reference
Lear SA, Hu W, Rangarajan S, Gasevic D, Leong D, Iqbal R et al. The effect of physical activity on mortality and cardiovascular disease in 130,000 people from 17 high-income, middle-income, and low-income countries: the PURE study. Lancet 2017; [Epub ahead of print]
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​Plan for the week
Mon (7:30) - Track, Speed session.  3 sets of - 400m, 300m, 200m, 100m with 100m walk/jog recoveries.  Extra 200m recovery between sets.
Wed (6:30) -  Tempo, Lancaster Park.  3+ laps on a roll.  Great preparation for the handicap races!
Thurs (6:30) - Hills.  10 X 1:30 hill efforts with 2:00 recoveries.  Cottingwood Lane.
 
Bizarrely, it appears I'm around all week for the second week in a row!!!  What is the world coming to??

Kevin Bray is kindly offering to sort out Winter Handicap races.  I have pasted text below taken from an email from Kevin.
 
The dates planned for this are as follows (NB - I (Hamish) have adjust the schedule to replace the planned session with these handicap races):
 
WEDNESDAY 22nd NOVEMBER 2017
WEDNESDAY 20th DECEMBER 2017 - CHRISTMAS HANDICAP & POST RACE SOCIAL
WEDNESDAY 24th JANUARY 2018
WEDNESDAY 21st FEBRUARY 2018
 
Meet at Club Hut 6.30pm for Start at 6.50pm - COURSE will be extended to 5km to tie in with Parkrun times so hopefully making handicapping more accurate (ha ha!).
 
Prizes for first 3 on the night plus fastest time (male & female) and highest %age effort!
 
I (Kevin) am grateful for the support of MIKE STEVEN who has sorted out the computer programme that should simplify working out handicaps and results.
 
Mike & I (Kevin) need people to register with us beforehand - SO, if you want to take part please E MAIL me (Kevin) with your;
 
Name
Age
5k times from 2017 - the more info the better for me (Kevin)!
 
Kevin's email:  kevinbray7924@outlook.com
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