Strathearn Harriers - New Year's Day Run 2014

October-November training programme

Monday

Social run from the car park for Macrosty Park and Taylor Park in Turretbank Road, Crieff, starting at 9.10am. Usually an off-road run on local paths and trails. Precise route varies from week to week and is usually notified in advance via Facebook and email. These runs are very sociable and are particularly suited to newer and slower runners.


 Wednesday

The October-November training programme is shown below.

Wednesday evening sessions start at 6.00pm. Meet at the Taylor Park car park opposite the Morrison's playing fields.

October-November
         
 Oct Wed 4 Crieff Fartlek (2 min 80%, 1 min jog recovery) x 12
  Wed 11 Crieff 20 x 300m, 2 minute turnaround at 85%*
  Wed 18 Crieff 6 x 4 minutes @ 70%
  Wed 25 Crieff Hill reps, Craigard Road
 Nov Wed 1 Crieff Fartlek (2 min 80%, 1 min jog recovery) x 12
  Wed 8 Crieff 20 x 300m, 2 minute turnaround at 85%*
  Wed 15 Crieff 6 x 4 minutes @ 70%
  Wed 22 Crieff Hill reps, Craigard Road
  Wed 29 Crieff Fartlek (2 min 80%, 1 min jog recovery) x 12

* This is a self-moderated session, in which you do as many or as few sets of 300m as you want (or can do), with each 300m + rest having an allotted 2 minutes.

Wednesday sessions will also include a 15-20 strength and conditioning session.


Friday

Social run starting at 9.00 am from the petrol station at the corner of High St and Strathearn Terrace, opposite the Tower Hotel. A mixed road/off-road route out to Gilmerton, up and round the Knock, to Culcrieff and through the Hydro, often finished off with coffee and cake.