Bellahouston Road Runners » Training

The club IS meeting as usual!

admin — Wed, 06 Jan 2010 14:27:26 +0000

We’ve had a number of enquiries about whether the club is meeting in the current cold conditions. We can confirm that the club is meeting as usual: sessions take full account of the conditions and are always enjoyable!

More details on the club forum. If you don’t have an account, please get in touch. See the forum tab for more information on getting an account.

Winter running safety

admin — Mon, 10 Nov 2008 16:58:47 +0000

The winter training is now in full swing and already some reports of a few accidents involving some of the club’s runners have come in. Last Monday I suffered a torn ear from a bramble bush hanging out over the pavement and then caught my side on a cable tie holding a banner on a railing at the edge of Pollok park. Nothing too serious but sore enough at the time. Before anyone gets it in it wasn’t anything to do with my advancing years. Over previous winters a number of sprained ankles and running into bins or bollards while out were reported.

Running is an enjoyable activity but athletes of all levels and at all times must remember that so many of our roads and pavements are full of potholes, raised slabs, loose stones and other obstacles. This can be made worse when the leaves on the pavement can hide things which could cause harm.

We must always be vigilant. As well as pavements in poor condition, there are invariably bits of wood, broken fences, strands of barbed wire, low branches – some with thorns which can cause severe eye injuries – protruding from walls, fences and hedgerows.

Add to these the propensity of people to step out of closes, shops. parked cars, round corners etc and the potential for accidents is quite high. So keep in the middle of the pavement as far as possible to avoid collisions. Avoid running too close to walls, sides of buildings and kerbs where a trips or stumbles could see you end up in the middle of the road.

You should at all times, look straight ahead and keep your eyes firmly fixed on the pavement or road ahead of you. If running in a large group and you move out for a post, bollard or bin an audible alarm for those running behind you would be welcomed. Best not to turn your head or face sideways to sustain a conversation with your training partners as this can leave you venerable.

Please report all dangerous surfaces and situations which you feel strongly about to a coach or committee member so we can warn athletes in advance of the dangers or try to do something about the problem..

Final point for the winter running is that when you are running as part of a group where possible major road crossings should be made at traffic lights or controlled crossing points. Where this doesn’t happen you need to be aware that you a responsible for getting yourself across the road safely. You shouldn’t follow blindly but ensure that the road is safe before you cross.

Running is an enjoyable sport – but each and everyone of us must play our part to ensure it is a safe activity for all members of the club.

Finally, and perhaps most importantly, try to ensure you’re easily visible at all times: Hi-viz tops, light coloured outfits, reflective gear all help ensure motorists and other road users can see you a good distance away.

Adapted from Oscar, Jonathan and Ian’s recent forum posts, here and here.

Group B – Autumn Schedule 2 (w/c 3/Nov)

admin — Sat, 01 Nov 2008 15:05:40 +0000

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)

Group A – Autumn schedule 2 (w/c 3/Nov)

admin — Sat, 01 Nov 2008 15:00:08 +0000

Here’s the latest schedule which includes plenty of hill work, long reps and intervals on Mondays, with a view to building a wide endurance and strength base moving into the Winter months. On Wednesdays, the sessions will be a mix of road and track and will be shorter and slightly sharper. The track sessions in particular will be useful for focusing on pace control. Please note that easy run options may be available on Mondays where races have taken place over the preceding weekend.

There is no ‘easy’ week 7 included in this schedule. An easy period will be included at the beginning of the next 7-week schedule to coincide with the Festive period.

The hill sessions in weeks 1 and 5 will be run in conjunction with the Shettleston Harriers training group, making use of a couple of the local parks (these sessions will actually take place IN the parks, so be ready with your ‘night vision’!). They’ll be run on tarmac.

The Wednesday sessions in weeks 1, 4 and 6 will be at Nethercraigs (so remember to bring your extra track fee!).

Mon 03/11/2008 (Week 1)
Hills (Shettleston) – 6 x 3mins with jog down recs. (Bella Park)
Wed 05/11/2008
Track session: Distance pyramid (2 x 400 / 2 x 800 / 2 x 1000 / 2 x 800 / 2 x 400) with 60-90secs recs. @ 3k-5k pace
Weekend of 08-09/11/2008
Glasgow Uni 5m Road Race and/or 12-14 miles steady (road)

Mon 10/11/2008 (Week 2)
6 x 5mins with 90secs jog recs.
Wed 12/11/2008
10 x 600 @ 5k pace with 75secs recs. (Science Centre)
Sat 15/11/2008
Brampton to Carlisle Road Race or 12-14 miles steady (off-road if possible)

Mon 17/11/2008 (Week 3)
Hills (4 x Sherbrooke loop / continuous pace)
Wed 19/11/2008
3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Festival Park)
Weekend of 22-23/11/2008
Renfrewshire Individual XC and/or 2hr hill run

Mon 24/11/2008 (Week 4)
3 x 10mins with 90secs jog recs.
Wed 26/11/2008
Track session: ‘Downhill’ session (1600 / 1200 / 800 / 2 x 600 / 4 x 400) with 90secs/200 jog recs. @ 5k-3k pace
Sat 29/11/2008
12-14 miles steady (road)

Mon 01/12/2008 (Week 5)
Hills (Shettleston) – 7 x 2mins with jog down recs. (Queens Park)
Wed 03/12/2008
20mins ‘out and back’ tempo plus 6 x strides (Haggs Road)
Weekend of 06-07/12/2008
West District Individual XC and/or 12-14 miles steady (off-road if possible)

Mon 08/12/2008 (Week 6)
7 x 1200 @ 10k pace with 75secs jog recs. (Festival Park)
Wed 10/12/2008
Track session: Parlauf (10k per pair)
Sat 13/11/2008
12-14 miles steady (off-road if possible)

Mon 15/12/2008 (Week 7)
Hills (4 x Sherbrooke loop / increasing pace)
Wed 17/12/2008
10 x 600 @ 5k pace with 75secs recs. (Science Centre)
Sat 20/12/2008
2hr hill run

The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. See the message board for details of any organised weekend group runs.

Group B – Autumn Schedule w/c 15/9/08

admin — Thu, 11 Sep 2008 10:00:23 +0000

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

Group A – Autumn Schedule w/c 15/9/08

admin — Thu, 11 Sep 2008 09:00:21 +0000

Mon 15/09/2008 (Week 1)
Hills – 10 x continuous Meadow loops (Pollok Park)
Wed 17/09/2008
10 x 650 @ 5k pace with 75secs recs. (Bella Park)
Weekend of 20-21/09/2008
12-14 miles steady (road) or Millport social run

Mon 22/09/2008 (Week 2)
5 x 1 mile @ 10k pace with 75secs recs. (Bella Park)
Wed 24/09/2008
Track session: 3 x (800 / 1min rec. / 400 / 30secs rec. / 400 / 1min rec.) @ 3k pace
Sat 27/09/2008
12-14 miles steady (road)

Mon 29/09/2008 (Week 3)
10 miles inc. 6 x 5mins with 75secs jog recs.
Wed 01/10/2008
3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Festival Park)
Sat 04/10/2008
12-14 miles steady (off-road if possible)

Mon 06/10/2008 (Week 4)
Hills – 4 x Sherbrooke loop (continuous pace)
Wed 08/10/2008
8-10 x 600 @ 5k pace with 75secs recs. (Science Centre)
Weekend of 11-12/10/2008
West District XC Relays and/or 2hr hill run

Mon 13/10/2008 (Week 5)
7 x 1200 @ 10k pace with 75secs jog recs. (Festival Park)
Wed 15/10/2008
20mins ‘out and back’ tempo plus 6 x strides (Haggs Road)
Sat 18/10/2008
12-14 miles steady (road)

Mon 20/10/2008 (Week 6)
10 miles inc. 4 x 8mins with 90secs jog recs.
Wed 22/10/2008
Track session: Pace pyramid (1 x 800 / 2 x 600 / 4 x 400 / 2 x 600 / 1 x 800) with 1min recs @ 3k-5k pace)
Weekend of 25-26/10/2008
National XC Relays and/or 12-14 miles steady (off-road if possible)

Mon 27/10/2008 (Week 7)
8 miles easy
Wed 29/10/2008
8 miles easy (optional 4 / 3 / 2 / 1min brisk with half jog recs.)
Sat 01/11/2008
1hr 30mins-2hr hill run

The detailed sessions should be supplemented with easy/steady runs and longer weekend runs as appropriate to upcoming racing targets. The long run options detailed above provide a mix of road, trail and hill running, with a view to removing reliance on pace for a period of time and allowing for strengthening of many muscles not often used in ‘straightforward’ road running. See the message board for details of any organised weekend group runs.

Group B Training – Aug-Sept 08

admin — Fri, 01 Aug 2008 12:23:57 +0000

Yes, it’s the moment you’ve all been waiting for, the new schedule is here!

With this week being easy week, the new schedule starts next Monday. There are two main focus points within it: the Bella 5k and the GSR.

The sessions have been structured to offer a range of training from hard (e.g. for people focussing on HM training to complete the Club Championship criteria) to maintenance for people who are just coming off a hard racing period (e.g. for people who are doing a lot of hill races at the moment).

As usual, there will be a run option on a Monday evening, and the variation within the number of reps and sets should allow poeple to decide how many and what intensity is best for them.

Of course, should you want to discuss anything in the schedule or supplementary training then we will do our best to help.

Hope you enjoy the sessions,

Jonathan

Mon 28/07/08 800s – teams of 3: continuous 6 – 8 reps; easy run if racing on w/e
Tue 29/07/08 Easy 4-6m or XT
Wed 30/07/08 3k Time Trial – white poles route or 3k HM pace alternative, both with long warm-up
Thu 31/07/08 Easy 4-6m or XT
Fri 01/08/08 Day Off
Sat 02/08/08 10-12m long run – Day off if racing Sunday also Islay HM
Sun 03/08/08 Day off or easy 4-5m or Helensbourgh HM

Mon 04/08/08 3-leg relay; Pollok Park; easy run in racing on w/e
Tue 05/08/08 Easy 4-6m or XT
Wed 06/08/08 Tempo Session: 2 – 3x continuous hill loop Pollok Park
Thu 07/08/08 Easy 4-6m or XT
Fri 08/08/08 Day Off
Sat 09/08/08 10-12m long run
Sun 10/08/08 Day off or easy 4-5m or Mull HM

Mon 11/08/08 Shamrock Hills – 3 – 4 sets + optional grass 400s; easy run if racing on w/e
Tue 12/08/08 Easy 4-6m or XT
Wed 13/08/08 Tempo Session: 1 – 2 x (3k + 2.5k) Pollok Park; jog rec bet reps; 2min bet sets
Thu 14/08/08 Easy 4-6m or XT
Fri 15/08/08 Day Off
Sat 16/08/08 Day off if racing; 10-12m if not
Sun 17/08/08 Bella 5k

Mon 18/08/08 3x400m + 3x1k + 3x400m; 5k pace; Lochinch; easy run if racing on previous w/e
Tue 19/08/08 Easy 4-6m or XT
Wed 20/08/08 Tempo Session: 7 – 10 x 1k; HM pace; 1min bet reps; Pollok Park
Thu 21/08/08 Easy 4-6m or XT
Fri 22/08/08 Day Off
Sat 23/08/08 12-14m long run or Coll HM
Sun 24/08/08 Day off or easy 4-5m or St Andrew’s Hospice 10k

Mon 25/08/08 4x [800m + 1k + 800m; 10k pace;1min]1.30 bet sets; Bella Park; easy run if racing on w/e
Tue 26/08/08 Easy 4-6m or XT
Wed 27/08/08 Tempo Session: 2 – 3x3k white poles route; 1.30 between reps
Thu 28/08/08 Easy 4-6m or XT
Fri 29/08/08 Day Off
Sat 30/08/08 8-10m long run
Sun 31/08/08 Day off or easy 4-5m

Mon 01/09/08 Tempo session: 2 – 3×1.5m; Riverbank Route; easy run if racing on w/e
Tue 02/09/08 Easy 4-6m or XT
Wed 03/09/08 8 – 12 x 400 on grass; sharpener for GSR
Thu 04/09/08 Easy 4-6m or XT
Fri 05/09/08 Day Off
Sat 06/09/08 Day Off if running GSR, otherwise 10-12m long run
Sun 07/09/08 GSR HM & 10k

Wk 08/09/08 Easy Week

Group A Training – Aug-Sept 08

admin — Fri, 01 Aug 2008 12:20:19 +0000

This schedule uses preparation for the Glasgow HM in early September as its main focus, with sessions appropriate to preparation for lead-up races also included. Please note that any Monday sessions can (and probably should) be replaced by easy runs for those recovering from races in any of the previous weekends.

Scott

Mon 28/07/2008 (Week 1)
9 miles inc. 7 miles tempo (Pollok Park)
Wed 30/07/2008
3 x (5 x 400 @ 3-5k pace) with 60/45/30secs recs. with 3mins between sets (Bella Park)
Weekend of 02-03/08/2008
12-14 miles steady or Helensburgh HM

Mon 04/08/2008 (Week 2)
6 x 1 mile @ 10k pace with 75secs recs. (Bella Park)
Wed 06/08/2008
20mins ‘out and back’ tempo plus 6 x 30secs strides (Pollok Park)
Weekend of 09-10/08/2008
12-14 miles steady or Mull HM

Mon 11/08/2008 (Week 3)
Hills – 10 x continuous Meadow loops (Pollok Park)
Wed 13/08/2008
3 x (120 / 90 / 60 / 30secs brisk) with equal jog recs. (Pollok Park)
Weekend of 16-17/08/2008
12-14 miles steady and/or Bella 5k

Mon 18/08/2008 (Week 4)
6 x 1k @ 10k pace (relaxed) with 1min recs. (Bella Park)
Wed 20/08/2008
10 miles inc. 8 miles tempo (Pollok Park)
Sat 23/08/2008
12-14 miles steady

Mon 25/08/2008 (Week 5)
Hills – 8 x continuous Bella Park loops
Wed 27/08/2008
8 x 650 @ 5k pace with 75secs recs. (Bella Park – HFAL)
Sat 30/08/2008
10-12 miles steady

Mon 01/09/2008 (Week 6)
2 x 2 miles @ HM pace with 2mins recs. plus 6 x 30secs strides (Pollok Park)
Wed 03/09/2008
10 x 200 (relaxed) with slow jog recs. (Bella Park)
Sun 07/09/2008
Glasgow HM

Mon 08/09/2008 (Week 7)
6-8 miles easy (Pollok Park)
Wed 10/09/2008
8 miles easy (optional 4 / 3 / 2 / 1min brisk with half jog recs.) (Pollok Park)
Sat 13/09/2008
10-12 miles steady

Enjoy.