Giffnock North AAC - Club Night Distance Sessions

Senior Club Night Sessions - June/ July / Aug

Download June/ July / Aug 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	Alan	Bill	Nichola	Anne
5th June	Rouken Glen 10k Run
12th June	Greaves Sports Festival of Running 5k & 10k - Rouken Glen Park
19th June	17	17	17	19	19	19
26th June	25	25	25	21	21	21
3rd July	19	19	19	17	17	17
10th July	23	23	23	30	30	30
17th July	31	31	31	31	31	31
24th July	22	22	22	18	18	18
31st July	15	15	15	22	22	22
7th August	32	32	32	32	32	32
14th August	18	18	18	14	14	14
21st August	20	20	20	23	23	23
28th August	14	14	14	15	15	15

FORTHCOMING EVENTS
12th June	Greaves Festival of Running 5k& 10k. Rouken Glen
27th June	Calderglen Trail Race - Club Championship Event
29th June	Scottish Athletics League - Match 3 - Meadowbank
13th July	Scottish Athletics League - Match 4 - Grangemouth
20th July	Scottish Womens League - Match 3 - Wishaw
10th August	Central & South Scotland League - Match 3 - East Kilbride
7th September	Great Scottish Run. 10k & Half Marathon - Club Champs. Event Pre-entry only.

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
	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 @ 6m 45s	3 minute recoveries
	Group E	3 reps @ 7m 00s	3 minute recoveries
	Group F	3 reps @ 7m 30s	3 minute recoveries
	Top
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.
	Top
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.
	Top
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.