Training (solo) Monday 1st March

There has been a lot of short, fast virtual race performances over the weekend, so if you have been doing either or both the 3k and 1 mile virtual events on Saturday or Sunday, I recommend delaying this following session until Tuesday and take a rest or an easy run on Monday. Otherwise the session is as follows:

3 x 4km progression run easy, marathon, threshold and then cool down at the end with another few km (your warm up can be the first easy 4k).

This is a tough session so pay attention to the above advice to take an easy day if you have already been hammering out a 3k or 1 mile time trial over the weekend.

Alan

British Masters Virtual 1 Mile Challenge

For those looking for another short blast to test their speed and to compare with last year's Scottish Athletics virtual mile, the British Masters Virtual 1 Mile Challenge takes place from 24th February until 7th March. There will be a Scottish championship within this British Masters event too. Entry is free to any UK Athletics affiliated club member (i.e. any Calderglen Harrier) over the age of 35. This is a solo effort and it can be point to point as long as the total elevation loss is less than 10m. Otherwise, find a nice, flat loop. Full details and entry link are here.

Alan

Training (solo) Thursday 25th February

 We will gradually introduce flatter, faster sessions over the next month. Thursday's session is as follows:

12 x 1 minute at 3k to 5k effort (i.e. slightly faster than your current 5k target pace) with a 1 minute very slow jog after every rep. Try to choose a fairly flat stretch for the 1 minute efforts (you may want to use the same section of road/pavement/cycle track and just shuttle back and forth to avoid hitting any hills.

Precede the session with a few miles gentle warm-up and similarly a few miles easy at the end to cool down.

This session takes the effort you have been applying on the 1 minute up-hill efforts over the past few months and transfers it onto the flat, where you should find you are able to run at faster than 5k pace.

Alan

Training (solo) Monday 22nd February

As we come out of Winter through March (hopefully), we will be gradually transitioning away from strength (hills) and back towards speed endurance (i.e. longer reps at a decent pace and reasonably long recoveries). However, for the moment, this Monday is the monthly 10k pace session. 

12 x 400m at 10k pace with 30 seconds recovery. 

As usual, the important point is to hit the same time for every rep; no prizes for finishing fast and crumpled in a heap. The aim is to use just enough effort to have the desired training effect and to be able to recover for the rest of your training throughout the week. As the total rep distance is less than half of the race distance (10k), nobody should have any problem completing all 12 reps. If you do struggle to complete all 12 reps, then that suggests the pace is too fast for your current level of fitness. So keep the pace under control.

Alan

Training (solo) Thursday 18th February

Following the minimum recovery threshold hill session earlier in the week, it makes sense to have a long, easier run tonight. I suggest an 80 minute run at an easy pace with a half dozen gentle, accelerating strides over 50 to 80m in the final 10 minutes of the run. Stay light on the feet and don't strain during the strides.

Remember also that there is a Scottish Athletics virtual 5 mile event ooening on Friday and through to Monday (enter on SA website for a couple of quid). Thursday's run would be a good taper for that event. Note that SA are making it very clear that this is a solo virtual effort (no pairs). Full rules on the SA website. 

Alan

Training (solo) Monday 15th February

 It looks like the ice will have gone completely by Monday. Our programme takes us back to long hills and the 5 x 3 minutes at threshold session. As noted last time, ideally the recovery should be about 1 minute for a 3 minute threshold effort. This is only possible if you have a very long hill (or a very short shortcut descent) and hence can come down for 1 minute rather than all the way to the bottom and still have enough hill to do another 3 minutes up. If you can find such a hill, that is great (there are a few I could mention). Otherwise come down to the bottom of your hill as briskly as you can between each rep.

If you want to run your proposed hill past me before the session, drop me a message.

Alan

Training (solo) Thursday 11th February

Ideally use an off road circuit of about 4k to 5k per lap for tonight's progression session. The first lap or 4k should be easy (easier than marathon effort) followed by 1 lap or 4k at marathon effort and finishing with 1 lap or 4k at threshold (1 hour race effort). Finally cool down for a few km.

Train safe. 

Alan

Training (solo) Monday 8th February

It's almost the end of the brief progression of the 1 minute hill reps in this session. We are just adding one more rep taking the total to 11 x 1 minute hill reps at about 3k/5k effort with a slow jog down recovery. As always, the aim is consistency; hit the same point at the end of each rep; no prizes for hammering the last one. Use as full a stride as you can. This won't be the most efficient stride for going up the hill but will provide strength training over the full range of muscle movement, which is what we want.

It looks like the weather is going to be snowy again, so this session may be off-road. Please recce your hill before the first rep to make sure there are no unexpected slippery bits. Be careful.

Alan

Training (solo) Thursday 4th February

If the legs have recovered from the threshold session, then Thursday is an easy 80 minutes with a fast section in the middle and strides at the end (6 x 75m to 100m gradual accelerations). Given the weather conditions, this may have to be an off-road run if the pavements are too slippery. In the middle of the run, if there is a part of your route where you are not battling against the elements or hills and, even better, is wind assisted and slightly downhill, pick up the pace to 10k pace for 5 minutes. Remember to relax back down to the easy pace for the rest of the run to the finish. If the legs haven't recovered from the threshold session yet, delay this session for a day and do a shorter easy run or rest instead.

Alan