group b

Please find the new Group B schedule below. For the eagle-eyed amongst you, you will immediately see hard work all the way to Christmas. This is to reflect the fact that for many people, the festive period is a lighter training time anyway so it seems to fit quite well…it also gives a slightly more compelling case (if one were needed  ) for Christmas over-indulgence.  There are lots of hills and track work in this block. This is deliberate as the winter period is a good time to build strength and hills are a good way of doing this. Also, due to the well-lit nature of the track reps can be easier.  The Monday runs will remain Coaches’ choice in terms of composition, and there may be some evolution in this block now that we’ve had practice on the routes.  Please use other runs, cross-training (e.g. Club Circuit sessions) to complete your weekly training.  All the coaches are happy to answer any questions you may have about this or any other aspects of your training.  Jonathan  3/11 – Orange Run [Savings Bank]  5/11 – Gower St – 5 – 6×5 minutes, short hills, continuous – with 1 min recovery between sets (Jonathan/Michael); Mosspark Hills (Oscar/John)  10/11 – White Run [Crookston]  12/11 – Track – 3-4 X (4 x 400 @ 5k pace 45 sec static recovery; jog 200 between sets)  17/11 – Green Run [Glasgow Green]  19/11 – Sherbrooke Hills – 3-4 sets, hard up, recovery jog to next hill  24/11 – Red Run [Eastwood Mains Rd]  26/11 – Mosspark Hills (as per wk 1 – Jonathan/Michael) Gower St (as per wk 1 – Oscar/John) – Jonathan’s group option for track with Group A  1/12 – Pink Run [Newlands]  3/12 – Track – 3-4 X (400, 800, 400) @ 5k pace; 60; 60; 45 static recovery; jog lap between sets 2 & 3  8/12 – Blue Run [Queen’s Park]  10/12 – Sherbrooke Hills – 3-4 sets continuous run  15/12 – White Run  17/12 – Optional Session: either Gower St Long Hills 6×5 minutes continuous with 1 min recovery between sets or Track (6-8 X 800 @ 5k pace 75 sec static recovery)

Here’s new schedule major change is Monday will now be the Run night not Wednesday as in previous years. Where possible i have put estimated milage for the runs. Any queries speak to myself or one of the other coaches.  Week 1 15/9/08  Mon Newlands Run(Pink) (8.5miles). Route here (courtesy of Colin). Wed Meadow Session  Week 2 22/9/08  Mon Crookston Road(white)- l (8 miles). Route here (courtesy of Richard) Wed Pollok Park bike trails 2-3 reps on either side ran at 3 to 5k pace – as fast as people dare basically. 1min recovery between reps. Option of Track session with Group A (schedule here) Week 3 29/9/08 Mon 29/9/08 Silverburn run(blue?) (7miles)  Wed Meadow Session.  Week 4 6/10/08  Mon – Eastwood Toll (red)  Wed – hill reps front of Pollok Park – progressive hill sets to be decided on footing/light softer terrain less reps or 1k reps at Festival Park 6-8 reps 10k pace. Last Pollok session of the year 🙁         Week 5 13/10/08  Mon Green Run – New Route (9.5miles)  Wed Track session – 300’s with 100m jog recovery 14max ran at 1m pace.          Week 6 20/10/08  Mon Queen’s Park(blue)(7miles)  Wed Gower St short hills 5 sets of 5 reps with 1min recovery.          week 7 27/10/08 Easy Week  Use this to run new routes again if necessary.       John