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
