Ayrseaforth > Road Race Section Training Schedule

Road Race Section Training Schedule

Senior Road Race Section Training Sessions – January to March 2018

Tuesday Sessions – Meeting at Dam Park at 7:15pm.

These sessions are mainly VO2 training sessions to help improve your maximum oxygen uptake. We meet at 7:15pm and include a warm up in the session.

January
9th – 5k TT
16th – Hills
23rd – 7x3min ( 3 minute recovery) (Seafield)
30th – 3x (3,4min) 2 min rec

February
6th – (3x4min)(2x5min) 2 min rec
13th – 5k TT
20th – Hills
27th – 2x (3,4,5min) 2 min rec

March
6th – 8*3 min (3 min recovery) Seafield
13th – 5k TT
20th – Hills
27th –5x5min, (3 min recovery)

Thursday Advanced Track Sessions – Meeting at Dam Park at 6.10pm

Training sessions to help improve your maximum oxygen uptake. We meet on the track at 6.10pm near to the finish line. We ask that runners are warmed up prior to this start time.

Thursday Beginner Track Sessions – Meeting at Dam Park at 6.10pm

A beginners session on the track to help build fitness up to eventually join in the advance track session.  We meet on the track at 6.10pm near to the finish line.  We ask that runners are warmed up prior to this start time.

Thursday Night Tempo Sessions – Meeting at Dam Park 7.15pm

To improve your lactate threshold pace, these efforts are run at approx your 10 mile race pace.  We meet at the Dam Park at 7.15pm, warm up included in the session.