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Tuesdays & Thursdays @ 18:30

March 2019 Training

Principles of Fitness (for training)

All of our training is aimed at creating long-term physical changes in the body, referred to as adaptations. Key among this is the principle of overload, where the body is pushed beyond its normal rhythm. Overloading should be gradual and done over a training period to avoid a plateau or causing injury.

Session Timings

The official start time for all our training sessions is 6.30pm. We allow 20 minutes for a warm-up before the training sessions proper begin at 6.50pm.

When we are training at Pitreavie, ideally, we would like members to be there by no later than 6.30pm so that we can warm-up as a group. It’s also more sociable as it gives us a chance to catch up before and after the training.

When we are training as other venues, such as Pittencrieff Park, the Public Park, the tempo loop etc., it takes approximately 20 minutes to run from Pitreavie to these locations. However, for ease, many members prefer to go directly to these venues. If you choose to do so, please ensure that you do warm up adequately, either by running to the venue or arriving in plenty time for a warm up there.

In summary, meet at Pitreavie by 6.30pm to run to the venue, or aim to arrive at the venue, properly warmed up by no later than 6.50pm.

Regardless of what you do, please make every effort to be there promptly so that we can get the sessions underway on time.

Session Aims

Over the winter period we have been working on base building with a combination of strength endurance on Tuesdays and speed endurance on Thursdays. We will be continuing with this in principle as we move to spring training but with a few variations to take account of the forthcoming race season.

Please make every attempt to warm up adequately for sessions, particularly for shorter intervals. A warm up jog will not be enough to prepare the large muscle groups recruited for these sessions. A serious of dynamic movements will make the body more prepared and reduce the risk of injury. Similarly, please take time afterwards to cool down with a nice easy jog.

Please also remember that the number of repetitions and the pace at which they are to be run are for guidance only. If you are tapering before, or recovering after, a big race, or returning from illness/injury or just had a really bad day, you can reduce the number of repetitions, or the pace, or both. You should aim to maintain pace throughout the session but once your pace starts to drop off, you will no longer get a benefit from the session. Listen to your body and adjust accordingly.

Tuesday Sessions

With the tempo sessions now finished, we will be moving to negative split cruise intervals at tempo / threshold pace which will build on the endurance achieved through these. The purpose of these sessions are to practice running the second part of a race at a faster pace

than the first given that, largely, PBs, records etc. take place when a negative split has been run.

Thursday Sessions

On Thursday’s we will continue to focus on speed endurance with longer speed intervals. These faster paced sessions are beneficial not only for increasing anaerobic threshold levels, but they exercise all of your leg muscles and can also help improve your flexibility.

Training Feedback

The club’s training group comprises:

Lesley Halstead (Lead)

Kevin Davie

Val Macaulay

Jonathan Millar

Chris Stephenson

We believe the group contains a representative cross-section of the abilities and running interests in the club. In the meantime, if you have any comments or feedback on training, please send an email to [email protected] and they will be passed on to the group.