Giffnock North AAC - Club Night Distance Sessions

Senior Club Night Sessions

Download MAR / APR / MAY sessions (Excel.)

alternatively use cross table below -

Click on a number for session description

Groups	A	B	C	D	E	F
Group Leader	David P	David M	Mary	Bill	Nicola	Ian

4th March	2	2	2	6A	6A	6A
11th March	12	12	12	5	5	5
18th March	1	1	1	1	1	1
25th March	9	9	9	12	12	12
1st April	10	10	10	10	10	10
8th April	15	15	15	17	17	17
15th April	17	17	17	16	16	16
22nd April	19	19	19	18	18	18
29th April	22	22	22	22	22	22
6th May	21	21	21	21	21	21
13th May	18	18	18	15	15	15
20th May	20	20	20	20	20	20
27th May	29	29	29	29	29	29

FORTHCOMING EVENTS
21st March 2010	Alloa half marathon. 1000hrs. Club championship race - L. http://www.alloahalfmarathon.co.uk/index.php
3rd April 2010	National road relays - Livingston. M - 6 stage; L - 4 stage. Short stages - 3.15mi; long stages - 5.85mi. Names to team captains.
11th April 2010	Tom Scott memorial race, Strathclyde Park. 1100hrs. Club championship race - M/L. http://www.tomscottroadraces.co.uk/id4.html
18th April 2010	Scottish Athletics League - Aberdeen. Scottish Women's Athletics League.
25th April 2010	Central & South of Scotland Athletics League. U11 - vets.
5th May 2010	Troon 10k. 1930hrs. Club championship race - M/L. http://www.scotphotos.co.uk/wordpress/
	Scottish Athletics list

Session Descriptions

1	Davieland Loops
	Smaller Loop - 1 minute recovery, Larger Loop - 1.5/2 minute recovery, straight/hill- jog back recovery
	Group A	5 sets
	Group B	5 sets
	Group C	5 sets
	Group D	4 sets
	Group E	4 sets
	Group F	3 sets
	Top
2	Davieland Road Hills (320m)
	Group A	11 hills	Across from Milverton Road to across from Torrington Avenue on outside of bend at cycle lane. Jog back reovery down pavement.
	Group B	10 hills
	Group C	10hills
	Group D	9 hills
	Group E	9 hills
	Group F	8 hills

3	Asda Loop
	Club - Eastwood Toll - Mearns Cross - Stewarton Road - via path - Crookfur Road - Ayr Road - Eastwood Toll - Club
	Top
4	Milverton Loop - 1 kilometre
	Group A	6 reps @ 3m 15s	2 minute recoveries
	Group B	6 reps @ 3m 30s	2 minute recoveries
	Group C	5 reps @ 3m 45s	2 minute recoveries
	Group D	5 reps @ 4m 00s	2 minute recoveries
	Group E	4 reps @ 4m 15s	2 minute recoveries
	Group F	4 reps @ 5m 00s	2 minute recoveries


5	Braidpark loops - 1.05 miles
	Group A	5 reps @ 5m 45s	3 minute recoveries
	Group B	5 reps @ 6m 15s	3 minute recoveries
	Group C	4 reps @ 6m 30s	3 minute recoveries
	Group D	4 reps @ 7m 00s	3 minute recoveries
	Group E	4 reps @ 7m 30s	3 minute recoveries
	Group F	4 reps @ 8m 00s	3 minute recoveries
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6	Fartlek 2
	4@30 sec	4@60 sec	4@90 sec	4@60 sec	4@30 sec
	6A - Alternative. Everyone in group gets a number. When that number is called, that runner decides how long the effort is. Recovery = effort.

7	Hillsides (Alder Road)
	Group A	2 sets of 8	10 minutes jog recovery between sets. Hard effort up Alder Road, jog back down Alder Road
	Group B	2 sets of 7
	Group C	2 sets of 7
	Group D	2 sets of 6
	Group E	2 sets of 6
	Group F	2 sets of 5
			Top
8	Haggs Triangle - 1.5K
	Group A	5 reps @ 5m 15s	3 minute recoveries
	Group B	5 reps @ 5m 45s	3 minute recoveriesv
	Group C	4 reps @ 6m 00s	3 minute recoveries
	Group D	4 reps @ 6m 15s	3 minute recoveries
	Group E	3 reps @ 6m 45s	3 minute recoveries
	Group F	3 reps @ 7m 15s	3 minute recoveries
	Top
9	Three by Two ( 1.9 miles. 1.95 miles, 1.85 miles)
	Group A	3x2	From shops at Eastwood Toll to former Moon Garden via Clarkston Toll - From Muirend Station to Sinclair Drive via Langside Drive, Laggan Road, Coylton Road, Largie Road, Merrylee Road,Clarkston Road, Holmlea Roadand Battlefield Road From Deanston Drive to bus stop outside HarryFairbairn BMW garage via Holmbank Avenue, Kilmarnock Road, Fenwick Road.
	Group B	3x2
	Group C	3x2
	Group D	2x2
	Group E	2x2
	Group F	2x2

10	'The Merries'
	Groups A	12 hills		Steady effort over uphills and downhills
	Groups B ,C	10 hills
	Groups D, E	9 hills
	Groups F	8 hills
				Top
11	Mearns Loop
	Club - Eastwood Toll - Clarkston Toll - Eaglesham Road - Mearns Cross - turn left, then turn right at Asda, then go to Greenfarm Road - follow Greenfarm Road along to T junction then right, down to NM baptist church and onto Crookfur Road and turn right - run to Parklands then turn left onto Ayr Road - Eastwood Toll - club. A, B, C - add in Mearns Castle loop. D - no added loops. E, F - turn right at Mearns Cross

12	Telephone Box Loop (0.6 miles)
	Group A	7 reps @ 1m 50s	2 minute recoveries		Braidholm Rd (level with phone box) - Gowanlea Dr - Merrylee Park Av - lamp post at phone box
	Group B	7 reps @ 2m 00s	2 minute recoveriesv
	Group C	6 reps @ 2m 15s	2 minute recoveries
	Group D	6 reps @ 2m 30s	2 minute recoveries
	Group E	5 reps @ 2m 45s	2 minute recoveries
	Group F	4 reps @3m 00s	2 minute recoveries
					Top
13	Barrhead Road miles
	A - 5 reps; B - 5 reps; C - 4 reps; D - 4 reps; E - 2 reps: F - 2 reps - 3 minute recoveries

14	Rouken Glen 2½k loop (2,392m)
	Gate to gate via pond and large loops. 4 min recoveries. A, B, C, D, E - 3 reps F - 2 reps
	Top
15	Rouken Glen long miles (1,804m)
	Gate to gate via pond loop. 3 min recoveries. A - 4 reps @ 6:15; B - 4 reps @ 6:30: C - 4 reps @ 6:45. D - 3 reps @ 7:30; E - 3 reps @ 8:00: F - 3 reps @ 8:45.
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16	Rouken Glen hills
	10 min recoveries between sets. A - 2 sets of 8 reps; B - 2 sets of 7 reps: C - 2 sets of 7 reps: D - 2 sets of 6 reps; E - 2 sets of 6 reps: F - 2 sets of 5 reps.
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17	Rouken Glen large pavilion loop (1,024m)
	2 min recoveries. A - 6 reps @ 3:30 B - 6 reps @ 3:45 C - 6 reps @ 4:00 D - 6 reps @ 4:15 E - 5 reps @ 4:30 F - 4 reps @ 5:15
	Top
18	Reps on grass, Approx ½mile. Rouken Glen Park.
	A - 6 reps; B - 6 reps: C - 5 reps. D - 5 reps; E - 4 reps: F - 4 reps.
	Top
19	Rouken Glen pavilion loop mix
	Left triangle - 1 min recovery, right triangle - 1 min recovery, pavilion loop (863m) - 2 mins recovery A, B, - 4 sets; C, D - 3 sets: E ,F - 2 sets.
	Top
20	Linn Park reps.
	2 large loops with 2:00 rec, 4 small loops with 1:00 rec. A, B, C - 2 sets; D, E, F - 1 set.
	Top
21	Pollok Park Run
	Does what it says on the tin !
	Top
22	VO2 max test or Group Choice
	Test your self against that terrifying beep ..... or not !
	Top
23	Daffodil Hills
	Enjoy the pretty flowers whilst busting a gut !
	Group A	2 sets of 8	10mins between sets.
	Group B	2 sets of 8	10mins between sets.
	Group C	2 sets of 7	10mins between sets.
	Group D	2 sets of 7	10mins between sets.
	Group E	2 sets of 6	10mins between sets.
	Group F	2 sets of 5	10mins between sets.
	Top
24	Rouken Glen Cross Country Route

	Group A	2 full laps
	Group B	2 full laps
	Group C	2 full laps
	Group D	2 laps	Excluding Railway loop
	Group E	2 laps	Excluding Railway loop
	Group F	1 full lap
	Top
25	Linn Park Run
	Does what it says on the tin !
	Top
26	Treemain loop (0.65k)
	Davieland Rd at Milverton Rd - Treemain Rd - left - along Treemain Rd to Torrington Av - left - Milverton Rd - left - Davieland Rd.
	Group A	7 reps @ 2:00	60s - 90s recoveries
	Group B	7 reps @ 2:10	60s - 90s recoveries
	Group C	6 reps @ 2:25	60s - 90s recoveries
	Group D	6 reps @ 2:40	60s - 90s recoveries
	Group E	5 reps @ 2:55	60s - 90s recoveries
	Group F	4 reps @ 3:10	60s - 90s recoveries
	Top
27	Figure of Eight (1.07K)
	Langtree Ave - Torrington Ave - right - Milverton Rd - left - Langtree Ave - left - Torrington Ave - right - Norwood Dr - left - Davieland Rd - left - Langtree Ave
	Group A	6 reps @ 3:30	2 min recoveries.
	Group B	6 reps @ 3:45	2 min recoveries.
	Group C	5 reps @ 4:00	2 min recoveries.
	Group D	5 reps @ 4:20	2 min recoveries.
	Group E	4 reps @ 4:35	2 min recoveries.
	Group F	4 reps @ 5:25	2 min recoveries.
	Top
28	Dorian Loops (675m)
	Dorian Dr - Struma Dr - left - Rockwell Dr - left - Seres Rd - left - Dorian Dr.
	Group A	7 reps @ 2:05	60s - 90s recoveries.
	Group B	7 reps @ 2:20	60s - 90s recoveries.
	Group C	6 reps @ 2:35	60s - 90s recoveries.
	Group D	6 reps @ 2:50	60s - 90s recoveries.
	Group E	5 reps @ 3:10	60s - 90s recoveries.
	Group F	4 reps @ 3:30	60s - 90s recoveries.
	Top
29	RG 10K Reps (1.04K, 1.25K, 0.73K)
	Pavilion loop from 10k start. 10k start to end of Davieland Rd via Boaters exit. Rouken Glen Rd - finish.
	Group A	2 sets	60s - 90s recoveries.
	Group B	2 sets	60s - 90s recoveries.
	Group C	2 sets	60s - 90s recoveries.
	Group D	2 sets	60s - 90s recoveries.
	Group E	2 sets	60s - 90s recoveries.
	Group F	2 sets	60s - 90s recoveries.
	Top
30	Pond Loops

	Group A	7 reps	90s recoveries.
	Group B	7 reps	90s recoveries.
	Group C	7 reps	90s recoveries.
	Group D	6 reps	90s recoveries.
	Group E	6 reps	90s recoveries.
	Group F	6 reps	90s recoveries.
	Top
31	Tempo Run
	Does what it says on the tin!
	Top
32	Tempo Reps
	2x RG 2.4k loops. 60s recovery 2.4k loop Short recovery so you'll have to adjust your pace accordingly. Note, you dont get a recovery in a race!

Each session is accompanied by a decent warm-up and cool down.