Thursdays @ 18:30
The aim of March training is firstly to keep working on endurance, with the final ‘long tempo’ (delayed from 1st March) and then cruise intervals – with the added ‘bonus’ of some 200m repetitions. (Distance is approximate and will depend on your pace.) We’ll also continue to work on aerobic capacity through 3-5 minute VO2max intervals to prepare for faster spring races.
The tempo/cruise venue will remain the loop along Lapwing Drive, Aberdour Road past Masterton School etc. VO2m intervals will be on Sandpiper Drive. If anyone is unsure of where the sessions starts, please email to [email protected] and we will provide further directions.
VO2max intervals are undoubtedly the hardest type of quality training so if you’re feeling spent afterward the sessions that’s expected – but remember try not to overdo it and run anaerobically as it’s impossible to keep that pace going for several intervals, with a total running time of 15-25 mins! For those who use HR monitors, by the time you’re well into the session, your HR may well be around 95% of max.
The sessions will start 6:05 pm and 6:50 pm prompt at the roundabout where Tirran Drive enters Sandpiper Drive. We then run up Sandpiper Drive past the Amazon Depot towards Fife Leisure Park, and back down again. There is limited on street parking on Tirran Drive if you want to go direct to the session starting point but make sure you allow enough time for a warm-up before the session proper starts at 6:05 pm or 6:50 pm.
If you are planning to run up from the Pitreavie Sport and Soccer Centre, please note the distance is approximately 2.2 miles so make sure you allow plenty of time to get there, i.e. leave at 5:45 pm or 6:30 pm respectively, or even earlier. Alternatively, in the past, some members have parked at Tesco at Duloch Park, which is a bit closer but far enough to give a decent warm up.
The aim of tempo runs and cruise intervals is to maintain a ‘comfortably hard’ pace at a steady heart rate close to your lactate threshold, which is quite challenging at the loop in question due to its hilly nature. A HR monitor can be useful to prevent running the uphill sections too hard and downhills too easy. Target HR for threshold running is 88-92% of max.
I recommend these sessions are conducted at Daniels ‘Threshold Pace’ as per his VDOT method. You can benchmark your current form and check your VDOT number:
For the longer tempo runs, pace will be a little slower as described in the charts. I am aware that other running resources such as Strava use the term ‘tempo’ to mean a pace slightly slower than lactate threshold. To an extent this is catered for in Daniels charts for the runs longer than 20mins. Cruise intervals should be done at the 20min T pace.
Session start time will be 6:50 pm. If you are planning to run up from the Pitreavie Sports and Soccer Centre, meet at 6.30 pm and allow at least 15 mins to get to the venue.
A reminder that there’s the training sub-group consisting of the following individuals:
· Barry Davie
· Kevin Davie
· Lesley Halstead
· Paul Kieran
· Val Macaulay
· Jonathan Millar
If you have questions or feedback regarding any of the sessions, please contact Paul Kieran or Val Macaulay, or speak with one of the sub-group or general committee who will pass them on.