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Wednesday 30 August 2023
Club Training Thursday 31st August
Sunday 27 August 2023
Club Training Monday 28th August
Monday's session sees a return to the Calderglen 400m "track" at Langlands Place as we continue to build towards the Winter club racing season.
Warm up along Strathaven Rd, around by Sainsburys and up to Langlands Place. Do 5 or 6 strides of about 100m, walking back to get the legs fired up for 5k pace reps. The session is:
8 x 400m at 5k pace, 1 minute standing recovery then 4 minutes easy jogging followed by 8 x 200m at slightly faster than 5k pace (say about 1 second/200m faster than 5k pace) followed by 200m jog recovery to the start of the next rep (continue jogging the recovery in the same direction as the rep to the opposite end of the road to which you started the rep).
For guidance, 400m time for a range of 5k paces is as follows:
Wednesday 23 August 2023
Club Training Thursday 24th August
We are on an approximately 2 week rotation of sessions in the lead up to the Winter racing season meaning that it is time for a threshold Thursday. The session is 3 x 10mins at threshold effort (the effort you could maintain for about 1 hour in a race situation; the breathing just starts to become laboured after a few minutes such that only 2 or 3 words could be gasped out, etc.) The jog recovery between efforts is 3 minutes. We shall try for a bit of Auldhouse in the fading light. Warm-up to Sainsburys main gate and start the first effort there. Head towards Langlands clubhouse and head on to Auldhouse, turning right at Auldhouse cross towards the new houses. Carry on through to the Fingerposts and Greenhills Rd. Stay on the pavement on the right hand side of Greenhills Rd. On reaching the roundabout at the top of the hill at the Kelvin Industrial Estate, turn right down the hill and back down the Sainsburys Loop in an anti-clockwise direction. The 3rd 10 minute effort will probably finish somewhere on or before that loop. Cool down back to the club.
Remember that Chatelherault is finished now due to lack of daylight, therefore Monday is faster than threshold reps.
Alan
Sunday 20 August 2023
Club Training Monday 21st August
- 4 x 30 seconds hill reps, walk/jog down
- 1 x 6 minutes at 10k pace heading towards Park Farm on the flat consisting of 3 minutes out, turning and coming back for 3 minutes (if anyone gets as far as the junction at Leaburn Rd, turn left towards Leaburn until the 3 minute turning point).
- 2 minutes recovery
- 2 x 45 seconds hill reps, walk/jog down
- 4 minutes at 5k pace towards Park farm on the flat for 2 minutes out, turning and coming back for 2 minutes.
- 2 minutes recovery
- 1 x 60 second uphill
- 2 minutes recovery at the top of Langlands Hill (walk to the top of the hill at Langlands junction during the recovery)
- 2 minutes at faster than 5k pace towards Sainsburys (pretty much flat out for 2 minutes).
- Jog back to the club
All the hill reps should be fast but controlled (not sprinting but powerful running with good form).
The most important part of these sessions are the 6 minute, 4 minute and 2 minute reps. Therefore, don't run yourself into the ground on the hill reps.
Thursday will be a threshold session.
Alan
Wednesday 16 August 2023
TTC Place Available
Club Training Thursday 17th August
The sessions are becoming more intense as we head towards the short relay season, at which point the short relays themselves will become part of the training for the longer XC races and ultimately Brampton.
So, advance warning that on Monday we are back to the mixed hill rep and 10k/5k pace session. But for Thursday we are on a straightforward 5k pace rep session on an undulating circuit. In fact it is the Auldhouse 5k circuit in reverse. So warm up via Strathaven Rd and Sainsburys and start the first rep on the usual finish line for the 5k TT and do 5 x 1km at 5k pace with a 2 minute jog recovery (regroup into packs during the recovery). The total distance including recoveries will be slightly greater than 5k so on the final rep carry on around past Sainsburys and back to the Strathaven Rd, leaving a short jog to cool down to the club. Be realistic about the 5k pace/effort and don't go faster than 5k pace just because the distance is broken up into reps. Feel more relaxed at the finish than you would do had you run the Auldhouse 5k.
Alan
Sunday 13 August 2023
Club Training Monday 14th August - Chatelherault - the final one
Monday is the final Chatelherault of this season as the light is fading fast now. Take it nice and steady and be careful at the very end when it will probably be quite dark coming through the trees. As usual, for those requiring a lift or giving a lift, be at the Sports Club ready to leave at 7pm and select "EKSC" on the training registration form so we know who to expect at the club. Otherwise, be at Chatelherault for a very sharp start at 7:30pm to make the most of the daylight.
Alan
Wednesday 9 August 2023
Club Training Thursday 10th August
Thursday's session is at a reduced intensity compared to Monday as it is a threshold Thursday. This means controlled discomfort during each rep and definitely not being bent over double to recover. Rather, ease into a jog recovery. The session is 5 x 6 minutes with a 2 minute jog recovery.
The warm-up is along Greenhills Rd to the fingerposts. Start the first rep there along Shields Rd towards the kennels, turn left to Auldhouse Cross, turn right down into the dip and back up to Leaburn Rd. Turn left on Leaburn Rd and then left again down past Park Farm and back towards Sainsburys. If the faster packs are running out of road to complete the reps, continue around the Sainsburys loop in an anti-clockwise direction. Otherwise return to the club directly from Sainsburys via the Strathaven Rd.
The main point is not to finish this session on your knees - controlled discomfort is the name of the game!
Alan
Sunday 6 August 2023
Club Training Monday 7th August
As we move towards the start of the winter relay and XC season, the next few months will see us increase the intensity of club sessions to build race pace and strength, both of which are needed for short relays on road or country. The following session is the starting point. We will build from this over the next 6 weeks although this session already is pretty hard. This one is complex so would be best programmed into your watch in advance.
The session is at Langlands hill. Take the road route via Strathaven Rd and Sainsburys to the bottom of the steep hill at Langlands. Then do the following:
- 4 x 30 seconds hill reps, walk/jog down
- 1 x 6 minutes at 10k pace heading towards Park Farm on the flat consisting of 3 minutes out, turning and coming back for 3 minutes (if anyone gets as far as the junction at Leaburn Rd, turn left towards Leaburn until the 3 minute turning point).
- 2 minutes recovery
- 2 x 45 seconds hill reps, walk/jog down
- 4 minutes at 5k pace towards Park farm on the flat for 2 minutes out, turning and coming back for 2 minutes.
- 2 minutes recovery
- 1 x 60 second uphill
- 2 minutes recovery at the top of Langlands Hill (walk to the top of the hill at Langlands junction during the recovery)
- 2 minutes at faster than 5k pace towards Sainsburys (pretty much flat out for 2 minutes).
- Jog back to the club
All the hill reps should be fast but controlled (not sprinting but powerful running with good form).
This is the toughest one we have done for a while but will make a difference by the time the first short relay comes around (unless Houston goes ahead, it will be the West XC Relays which are back at the very nice course at Alexandra Park, on the golf course on 8th October which we did 2 years ago).
Alan