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   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/


   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
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
 
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  
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
 
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  
 
9
Three by Two ( 1.9 miles. 1.95 miles, 1.85 miles)
Group A
3x2
  1. From shops at Eastwood Toll to former Moon Garden via Clarkston Toll -

  2. From Muirend Station to Sinclair Drive via Langside Drive, Laggan Road, Coylton Road, Largie Road, Merrylee Road,Clarkston Road, Holmlea Roadand Battlefield Road

  3. 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
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
   
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
 
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.
 
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.
 
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

 
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.
 
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.
 
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.
 
21
Pollok Park Run
Does what it says on the tin !
 
22
VO2 max test or Group Choice
Test your self against that terrifying beep ..... or not !
 
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.
 
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  
 
25
Linn Park Run
Does what it says on the tin !
 
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
 
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.
 
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.
 
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.
 
31

Tempo Run

Does what it says on the tin!
 
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.

   

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