Full Winter 2015/16 Training sessions

Here it is, all the Winter training sessions, laid out by, and gathered together by the coaches and club Captain Iain MacCorquodale, who says
"the winter training and racing schedule for RHC athletes. These are the sessions the club are organising for you the athletes but we realise not all athletes will be able to complete all due to own race schedules; experience etc. This training and race competition is for all RHC athletes and training can be adapted where necessary to suit the individual needs or age group. 

The weekly schedule promotes a mixture of paces, venues and terrains and will hopefully result in more of us training more often together. A new addition to monthly training is Tempo Tuesday where we would like as many athletes as possible to turn up for this, more details in the document. 

This winter schedule is for both cross country and road runners with the suggestion that the Scottish National Cross Country Championships or the Club 10km could be the target in mind for the winter months. This schedule has both those targets in mind with progressions made in for example rep times etc through the winter up until mid Feb to ensure efforts at race pace and for race durations are met so preparations are specific to your event."

 

Also available as aa PDF-> Ronhill Cambuslang Harriers Training Winter 2015

Structure for the Winter Season is as follow:

Monday

Tuesday

Thursday

Saturday

Sunday

Track Sessions

Session Volume 4-6km depending on age and stage. Examples: 10-15 x 400m with a 200m recovery in equal time to the effort. 6.30pm start.

John Wright Sports Centre East Kilbride.

6.30pm start.

 

Steady Road Run

Dave Thom organised routes – rotation of 3 different routes and direction of run (7.5-8.5 miles).

One Tuesday Night run per month will now be named TEMPO TUESDAY which will involve a 4 mile threshold run. 1.5-2 miles warm up. 4 mile tempo starting together, then cool down back to the club. We would like as many athletes as possible to attend Tempo Tuesdays.

Group 1 6.50pm start. Group 2 7 pm start.

Hill Session – Road

On non-race weeks we will do a hill session. These sessions will increase in volume throughout the winter.

Examples: 2 x 6 Hills (40-60 secs with jog down recovery) with 5 mins recovery between the sets.

On race weeks there will be an easy/steady run with 2-3 x race paced efforts.

7pm start from the club.

Cross Country Reps

Race day, Club Session or Glasgow Endurance grass sessions.

e.g 5-10 x 3 min reps with 90 seconds rec.

Volume increase throughout the winter to prepare athletes for National cross country and/or Club 10km.

Various locations.

Sessions start at 10.30am.

Easy Off Road Run

8 – 16 miles

Club Sunday Run

Run starts at 10.30am.

 

On the following pages you will see the details for each week from now until the 4/6 Stage on the 3/4.

 

 

October 2015

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning
2/10

 

Track Session
East Kilbride

Barrachnie Run
Anti Clockwise

Stewarton Drive Reps/Steady Run
with 2-3 x Race Pace Bursts.

Lanarkshire
Road Relay

Run from the Club 10.30am.

Week Beginning
19/10

Track
East Kilbride

Hampden Run
Anti Clockwise

Stewarton Drive Reps/Steady Run
with 2-3 x Race Pace Bursts.

National Cross
Country Relays – Cumbernauld

Run from the
Club 10.30am.

Week Beginning
26/10

Track
East Kilbride

Clyde Gateway
Clockwise

TEMPO TUESDAY

Stewarton Drive Reps/Steady Run
with 2-3 x Race Pace Bursts.

Glasgow Endurance Session
5-10 x 3 mins
(90 secs rec) – Bellahouston

Run from the
Club 10.30am.

 

 

 

 

 

 

November 2015

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning 2/11

Track – East Kilbride

Barrachnie Run – Clockwise

Steady Run with 2-3 x Race Pace Bursts

National Short Course Champs – Bellahouston

Sunday Run from the Club – 10.30am.

Week Beginning 9/11

Track – East Kilbride

Hampden Run – Clockwise

 

Hill Session – Club

Glasgow Endurance Session 5-10 x 3 mins (90 secs rec) – Bellahouston

Sunday Run from the Club – 10.30am.

Week Beginning 16/11

Track – East Kilbride

Clyde Gateway Run – Anti-clockwise

Hill Session – Club

Club Session – 4-8 x 4 mins (2 mins rec) – Tollcross

Sunday Run from the Club – 10.30am.

Week Beginning 23/11

Track – East Kilbride

Barrachnie Run – Anti-Clockwise

TEMPO TUESDAY

Hill Session/Steady Run with 2 x 3 Race Pace Bursts – Club

Lanarkshire Cross Country Champs – Drumpellier Park

Sunday Run from the Club – 10.30am.

Week Beginning 30/11

Track – East Kilbride

Hampden Run – Anti Clockwise

Hill Session – Club

 

West District Cross Country Championships – Bellahouston

 

 

 

 

December 2015

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning 7/12

Steady Run/Track – Club/East Kilbride TBC

Clyde Gateway Run – Clockwise

Hill Session – Club

Club Session 3-8 x 5 mins (2 mins rec) – Kings Park

Sunday Run from the Club – 10.30am.

Week Beginning 14/12

Track – East Kilbride

Barrachnie Run – Clockwise

Hill Session – Club

Club Xmas Handicap 12.00 & Xmas Lunch 2.00pm (book tickets)

Sunday Run from the Club – 10.30am.

Week Beginning 21/12

Track – East Kilbride

Hampden Run – Clockwise

TEMPO TUESDAY

Hill Session – Club

Club Session 2-5 x 4mins/5mins (90 rec) – Kings Park

Xmas Run – Kings Park Train Station 11am.

Week Beginning 28/12

 

Glasgow Endurance Session 10 mins threshold, 10 x 1 min (1 min rec), 10 mins threshold – Nethercraigs

 

Club Session 5-10 x 3 mins (90 secs rec) – Tollcross

Sunday Run from the Club – 10.30am.

 

 

 

 

January 2016

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning 4/1

Track – East Kilbride

Barrachnie Run – Clockwise

Hill Session/Steady Run with 2 x 3 Race Pace Bursts – Club

Great Edinburgh XC

Sunday Run from the Club – 10.30am.

Week Beginning 11/1

Track – East Kilbride

Hampden Run – Anti Clockwise

Hill Session – Club

Club Session – 4-10 mins x 4 mins (2 mins rec) – Tollcross

Sunday Run from the Club – 10.30am.

Week Beginning 18/1

Track – East Kilbride

Clyde Gateway Run – Clockwise

TEMPO TUESDAY

Hill Session – Club

Glasgow Endurance Session 4-10 x 4 mins (2 mins rec) – Tollcross

Sunday Run from the Club – 10.30am.

Week Beginning 25/1

Track – East Kilbride

Barrachnie Run – Clockwise

Hill Session/Steady Run with 2 x 3 Race Pace Bursts – Club

National Masters CCC – Forres

Club Session 4-10 mins (2 mins rec) – Tollcross

Sunday Run from the Club – 10.30am.

 

 

 

February 2016

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning 1/2

Track – East Kilbride

Hampden Run – Clockwise

Hill Session – Club

Club Session 4-8 mins x 5 mins (2 mins rec) Pollok Park

Sunday Run from the Club – 10.30am.

Week Beginning 8/2

Track – East Kilbride

Clyde Gateway Run – Anti Clockwise

TEMPO TUESDAY

Hill Session – Club

Glasgow Endurance Session 4-10 x 4 mins (2mins rec) – Tollcross

Sunday Run from the Club – 10.30am.

Week Beginning 15/2

Track – East Kilbride

Barrachnie Run – Anti Clockwise

Hill Session – Club

Club Session – 5-10 x 3 mins (2 mins rec) – Pollok Park

Sunday Run from the Club – 10.30am.

Week Beginning 22/2

Track – East Kilbride

Hampden Run – Anti Clockwise

Easy Run with 2 x 3 Race Pace Bursts – Club

National Cross Country Championships – Falkirk

Sunday Run from the Club – 10.30am.

Week Beginning 29/2

Track – East Kilbride

Clyde Gateway Run – Clockwise

Easy Run with 2 x 3 Race Pace Bursts – Club

 

Down by the River 3km & 10km

 

 

 

March 2016

 

Monday

Tuesday

Thursday

Saturday

Sunday

Week Beginning 7/3

 

Barrachnie Run – Clockwise

10 mins out and back – Club

Schools XC – Irvine

Club Session TBC

Sunday Run from the Club – 10.30am.

Week Beginning 14/3

Track – East Kilbride

Hampden Run – Clockwise

10 mins out and back – Club

Club Session TBC

Alloa Half Marathon

Sunday Run from the Club – 10.30am.

Week Beginning 21/3

Track – East Kilbride

Clyde Gateway Run – Anti Clockwise

TEMPO TUESDAY

10 mins out and back – Club

Club Session TBC

Sunday Run from the Club – 10.30am.

Week Beginning 28/3

Track – East Kilbride

Barrachnie – Anti Clockwise

Easy Run with 2 x 3 Race Pace Bursts – Club

National Yong Athletes Road Champs – Greenock

6/4 Stage Road Relays – Livingston