Issue 4
Garscube Harriers Winter/Summer Training Sessions
21 January to 01 October 2017
Issue 4
Day / Session / DurationTuesday / Speed Endurance / 24 January to 26 September
Wednesday / Strength and Conditioning / 25 January to 29 March
Thursday / Endurance/Tempo / 26 January to 28 September
Saturday / Cross Country Sessions / 21 January to 18 February
Saturday / Speed Track Sessions / 08 April to 27 May
Garscube Winter Training Sessions/Races 21 January to 09 February 2017
Date / Training Sessions/Race / VenueSaturday 21st January / Cross Country Training Session for the National CC
10min tempo; 10x1min with 1min recovery, 10min tempo / Colquhoun Park at 10am
Tuesday 24th January / 6 -10x800m at 5k pace with 200m jog recovery in no more than 90 secs / Todd Campus Science Park.
Meet at Garscube SC for running warm up or Dynamic warm up at Todd Campus Science Park
Wednesday 25th January / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 26th January / 7-8m, 2x2mile with 0.34m recovery at 10k pace +10s. / Garscube Sports Complex
Saturday 28th January / 1/ Cross Country Training Session - 15x 350m hilly loop
2/ Scottish Masters CC Championship / 1/ Dawsholm Park at 10am
2/ Dundee – Club Entry
See Team Managers Maz, Isobel, Murray and Alan
Tuesday 31st January / 1200/1000/800/ x2 (10k pace).
1 min recovery and 3 mins between sets / Todd Campus Science Park.
Meet at Garscube SC for running warm up or Dynamic warm up at Todd Campus Science Park
Wednesday 01st February / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 02nd February / 5-9m, 25mins out and back. GWR route. / Garscube Sports Complex
Saturday 04th February / Cross Country Training Session for the National CC
10mins, 5x3mins, 10mins / Colquhoun Park at 10am
Tuesday 07th February / 3-5x1mile at 10-k pace with 90secs recovery / Anniesland Rd.
Meet at Garscube SC for running warm up or Dynamic warm up at Anniesland Road.
Wednesday 08th February / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 09th February / 7m Stepping Stone Session
1m at 10k pace, 1m at 10k pace plus 1min x 3 / Garscube Sports Complex
Garscube Winter Training Sessions/Races 11 February to 02 March 2017
Date / Training Sessions/Race / VenueSaturday 11th February / GAA Cross Country Training Session – On grass Up to 10x 4mins, recovery 2mins / Tollcross Park at 10.30am. Meet at flag pole
Tuesday 14th February / 6 - 10 x 400m with 90s jog recovery (3k pace) / Todd Campus Science Park.
Meet at Garscube SC for running warm up or Dynamic warm up at Todd Campus Science Park
Wednesday 15th February / Strength and Conditioning Course / Scotstoun Sports Complex
Thursday 16th February / 5-6m run with 2m tempo at 5m pace / Garscube Sports Complex
Saturday 18th February / University 5M Road race –Winter League event.
Club 5 m championship / Garscube Complex 11am start
Sunday 19th February / Schools Cross Country Races - Volunteers required / See Stuart Irvine - Maryhill Park 9-30
Tuesday 21st February / 1mile at 10k pace, 3mins recovery; 2x800m at 5k pace with 90secs recovery; 4x400m as fast as you can with 1 min recovery / Anniesland Rd.
Meet at Garscube SC for running warm up or Dynamic warm up at Anniesland Road.
Wednesday 22nd February / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 23rd February / 6-7m steady with optional 2x1m tempo sections / Garscube Sports Complex
Saturday 25th February / National CC Championship - 10k Individual race - – Winter League Event
Incorporating the Club CC Championship- Winter League Handicap Event / Callendar Park, Falkirk FK1 1YR – Club Entry
See Team Managers Maz, Isobel, Murray and Alan -
Tuesday 28th February / 5min tempo; 10x1min with 1min recovery, 5min tempo
Pace - Run as you feel during 5 min tempo and regroup pack for 1 min reps, the run as feel to finish. / Meet at Garscube SC for running warm up and Dynamic warm up.
Wednesday 01st March / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 02nd March / 7m Stepping Stone Session
1m at 10k pace, 1m at 10k pace plus 1min x 3 / Garscube Sports Complex
Garscube Winter Training Sessions/Races 07 March to 29 March 2017
Date / Training Sessions/Race / VenueTuesday 07th March / 3k@10k pace 3mins jog; 2k@5k pace; 2mins jog; 1k@3k pace / Anniesland Rd.
Meet at Garscube SC for running warm up or Dynamic warm up at Anniesland Road.
Wednesday 08th March / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 09th March / 7-8m, 3 x10 min at Half Marathon pace. 90s recovery between tempo sections / Garscube Sports Complex
Tuesday 14th March / 5x1k@5k pace; 2mins recovery / Switchback Rd - Meet at shops.
Meet at Garscube SC for running warm up or Dynamic warm up at Switchback Road.
Wednesday 15th March / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 16th March / 5-9m, 25mins out and back. GWR route. / Garscube Sports Complex
Tuesday 21st March / 10x400m at 3k pace with 90s or 200m jog recovery / Todd Campus Science Park.
Meet at Garscube SC for running warm up or Dynamic warm up at Todd Campus Science Park
Wednesday 22nd March / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Thursday 23rd March / 7-8m with 4m hilly tempo / Garscube Sports Complex
Sunday 26th March / National 6/4 Stage Relay Road Race Championship / Livingston: Club Entry
See Team Managers - Maz, Isobel, Murray and Alan
Tuesday 28th March / 6x600m with 2mins rest (5k pace) / Todd Campus Science Park.
Meet at Garscube SC for running warm up or Dynamic warm up at Todd Campus Science Park
Wednesday 29th March / Strength and Conditioning Course / Scotstoun Sports Complex
See John Dryden or Duncan McKellar
Garscube Winter Training Sessions/Races 30 March to 27 April 2017
Thursday 30th March / 6/7m Pack run with optional 2 x1m at 10K pace +10s / Garscube Sports Complex
Sunday 02nd April / Tom Scott 10m - Summer League Event 1
Road Race Grand Prix Series Event 1 / Strathclyde Park
Tuesday 04th April / 6-8 x 1k at 10k pace with 90secs jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 06th April / 6-7m , 5k tempo at 10k pace +10s
/ Garscube Sports Complex
Saturday 08th April / Track Session: 8x400m at 1500m pace with 400m jog (3mins) recovery
/ Maryhill Track
Tuesday 11th April / 3-5x2k at 10k pace with 3mins jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 13th April / 7/8m
5min tempo, 10min tempo, 15 min tempo with 90s recovery between tempo sessions / Garscube Sports Complex
Saturday 15th April / Track session: 5x600m with 3mins recovery (1500m pace) / Maryhill Track
Tuesday 18th April / 2m at 10k pace; 5mins jog recovery; 4x1mile at 10k pace with 90secs jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 20th April / 7-8m Stepping Stone Session
1m warm up, 1m at 10k pace, 1m at 10k pace +1min x 3 / Garscube Sports Complex
Saturday 22nd April / Drumchapel Park Run 5k - Summer League Event 2 / Garscadden Woods, East Drummore Road, Drumchapel G15 7LG
Sunday 23th April / London Marathon - Scottish Marathon Championships
Road Race Grand Prix Series Event 2 / London
Tuesday 25th April / 10x 600m at 5k pace with 2min jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 27th April / 6/8m Canal Out and Back
4 and 6m Out and back run on Canal, with 1m warm up and down. / Canal Maryhill Locks
Meet at Garscube Sports Complex for Warm up
Garscube Summer Training Sessions/Races 29 April to 25 May 2017
Date / Training Sessions/Race / VenueSaturday 29th April / Track Session: 2 x8 x200m at 1500m pace with 1min recovery between 200m reps and 5 mins recovery between sets / Maryhill Track
Tuesday 02nd May / 2x2m at 10k pace with 5mins jog recovery ; 2x 1mile at 10k pace with 2mins jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Wednesday 03rd May / Babcock Helensburgh 10k - Summer League Event 3
/ 1/ Hermitage Academy, Helensburgh
Thursday 04th May / 6/7m with 5k tempo at 10k pace +20s / Garscube Sports Complex
Friday 05th May / Scottish 5k Championship - Road Race Grand Prix Series Event 3 / Silverknowes Edinburgh
Saturday 06th May / Track Session: 4x800m at 1500m pace with 5min recovery / Maryhill Track
Tuesday 09th May / 5 x 1k at 5k pace with 90secs jog recovery (5k pace) / 1/ Maryhill Track
Thursday 11th May / Babcock Dumbarton 10k – Summer League Event 4 – Club 10k Championship
/ Dumbarton Academy
Saturday 13th May / Track Session: Glasgow 8-10x300 at 1500m pace with 300m jog recovery / Maryhill Track
Tuesday 16th May / 6-8 x800m at 5k pace with 90s recovery / Maryhill Track
Thursday 18th May / 7m with 4 m tempo at 10k pace +20s / Clydebank Playdrome, Abbotsford Road
Saturday 20th May / Track Session: 6x400m at 800m pace with 400m jog recovery / Maryhill Track
Tuesday 23rd May / 8 x600m at 5k pace with 90s recovery / Maryhill Track
Thursday 25th May / 7-8m Progression run
2m at 10k pace +30s, 2m at 10k pace +20s and 1m at 10k pace / Garscube Sports Complex
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Garscube Summer Training Sessions/Races 27 May to 04 July 2017
Date / Training Sessions/Race / VenueSaturday 27th May / Track Session: 8-12x200m at 800m pace with 200m jog recovery / Maryhill Track
Sunday 28th May / Babcock Shettleston 10k - Summer League Event 5
Tuesday 30th May / 5k Track Championships - Summer League Event 6 / St Peter the Apostle Track Clydebank
Cost: £2 charge per person.
Thursday 01st June / 6/7 m Pack run / Garscube Sports Complex
Saturday 03rd June / Club West Highland Way Relay Run / See Athole
Sunday 04th June / Great Women’s 10k - http://www.greatrun.org/great-womens-10k
Tuesday 06th June / 3k Junior/Senior Team Race / Garscube Sports Complex
Thursday 08th June / 7/8m 4m Tempo at 10k pace +20s / Garscube Sports Complex
Tuesday 13th June / 1600m at 10k pace with 3mins jog recovery, 2x800m at 5k pace with 90s jog recovery, 1x600m fast / Maryhill Track
Thursday 15th June / Kirkintilloch 10k - Summer League Event 7 / Lairdsland Primary School, Kirkintilloch (behind Tesco store and Regent shopping centre)
Tuesday 20th June / 8x800m at 3k pace with 2mins jog recovery. / 1/ Maryhill Track
Thursday 22nd June / Henderson Cup 10k Off road – Summer League Event 8
This race incorporates the Foodbank race and local clubs will be invited to participate / Mugdock Country Park
Tuesday 27th June / 10-12x400m at 1500m pace with 90s jog recovery / Maryhill Track
Thursday 29th June / 7m Stepping Stone Session
1m warm up, 1m at 10k pace, 1m at 10k pace + 1min x 3 / Garscube Sports Complex
Tuesday 04th July / 4-5x600m at 1500m pace with 3mins recovery / Maryhill Track
Garscube Summer Training Sessions/Races 06 July to 10 August 2017
Thursday 06th July / 7/8m with 3x10mins at 5mile pace. 90s recovery between tempo sections / Garscube Sports Complex
Tuesday 04th July / 4-5x600m at 1500m pace with 3mins recovery / Maryhill Track
Thursday 06th July / 7/8m with 3x10mins at 5mile pace. 90s recovery between tempo sections / Garscube Sports Complex
Tuesday 11th July / 1k at 10k pace with 3mins jog recovery; 800m at 5k pace with 3mins jog recovery then 1x400m at 3k pace / Maryhill Track
Thursday 13th July / Charlie Kilshaw 5m - Summer League Event 9 / Milngavie Water Works.
Meet Drumclog Car Park
Tuesday 18th July / 15 x 300m at 3k pace with 1min jog recovery / Maryhill Track
Thursday 20th July / 6/7m pack run / Garscube Sports Complex
Tuesday 25th July / 20 x200m at 1500m pace with 200m jog recovery / Maryhill Track
Thursday 27th July / 7/8m with 4m hilly tempo / Garscube Sports Complex
Tuesday 01st August / Garscube Gallop 7k trail Race / Dawsholm Park
Start time 7-30, See Stuart Irvine for details
Thursday 03rd August / 7/8m
5min tempo, 10min tempo, 15 min tempo with 90s recovery between tempo sessions. / Garscube Sports Complex
Tuesday 08th August / 1 x1200m at 3k race pace, Jog 3mins; 1 x800m at 1500 pace, jog for 2mins30s.
1 x400m flat out / Maryhill Track
Thursday 10th August / 7m run with 4 m tempo at 10k +20s / Garscube Sports Complex
Garscube Summer Training Sessions/Races 15 August to 18 September 2017
Date / Training Sessions/Race / VenueTuesday 15th August / Track Championships Events – 100m, 200m, 400m, 800m and 1500m / Maryhill Track
Thursday 17th August / 6/8m Canal Out and Back
4 and 6m Out and back run on Canal, with 1m warm up and down. / Canal Maryhill Locks
Meet at Garscube Sports Complex for Warm up
Friday 18th August to
Sunday 20th August / Club Training Weekend / Kalzie bunkhouse, near Peebles - See Emma
Tuesday 22nd August / 3-5 x1m at 10k pace with 2m30s jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 24th August / 7-8m Progression run
2m at 10k pace +30s, 2m at 10k pace +20s and 1m at 10k pace. / Garscube Sports Complex
Tuesday 29th August / 8-10 x800m at 10k pace with 90s jog recovery / Garscube Sports Complex/Todd Campus Science Park
Thursday 31st August / 7.5m, 2x2m 10k pace +10s
1.5m Warm up, 2x2mTempo session with 0.36m recovery, 1.5m warm down. / Garscube Sports Complex
Tuesday 05th September / 2miles at 10mile pace, jog 5mins; 1mile at 10k pace , jog 3mins; 800m at 5k pace / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 07th September / 6/7m pack run with optional 2m tempo at 10m pace / Garscube Sports Complex
Garscube Meeting room at 8.15pm
Sunday 10th September / Around Cumbrae 10m - Summer League Event 10
Stirling 10K - Road Race Grand Prix Series Event 4 / Town Hall, Millport, Isle of Cumbrae
Stirling, Forthbank Stadium
Tuesday 12th September / 5-6 x1mile at 10k pace with 2mins jog recovery / Anniesland Rd.
Meet at Garscube SC for warm-up, optional
Thursday 14th September / 6.7m run with 5k tempo / Garscube Sports Complex
Monday 18th September / 5mins x6 with 2.5min recovery / Canal Lock 27
Garscube Summer Training Sessions/Races 19 September to 01 October 2017