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.

April
3rd – 3×5 min 2x6min (2 min recovery)
10th – 5k TT
17th – Hills
24th – 9×2 min 1 min rec

May
1st– 4x(1,2,3 min) (1 min Recovery)
8th– 5k TT
15th – Hills
22nd– (5x2min) 1 min recovery (4x3min) 2 min recovery
29th– (5x2min) 1 min rec (3x4min) 2 min rec

June
5th– (4×3)(3×4) 2 min recovery
12th – 5k TT
19th – Hills
26th – 2,3,4,5,4,3,2, 1 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.