Structured Training Sessions

Structured training sessions take place on Tuesday and Wednesday evenings, and alternate between Crieff and Comrie. Meeting locations are shown below:

Tuesday sessions start at 18.00.

Wednesday sessions start at 18:30

Most training sessions are variations on any of the following:

• 8 x 3 mins (@5k pace)
• Pyramid: 2, 3, 4, 5, 4, 3, 2 mins (up hills or out and back)
• Hills - 2 x 8 mins continuous + 2 x 2 mins and 2 x 1 min uphill with jog back recoveries
• 2 x 2 min (@5k pace), 4 x 4 min (@10k pace), 2 x 2 mins (@5k pace)
• Hills - 2 x (4 x 2 mins) uphill with jog back recoveries
• Tempo run 15 mins, 15 mins, 15mins
• Tempo 2 x 5, 2 x 4, 2 x 3
• Turretbank loop 8 x 3:30 or 7 x 4:00

Details of each session will be given in the weekly bulletin and on the training schedule pages. 

Run locations may occasionally change due to weather or location availability, so check the club bulletin or Facebook group for latest details.

Standard Warm Up Ideas

RAMP:

• Raise: Jog warm up to raise heart rate
• Activate: Engage muscles (arm swings, rainbows, calf and heel raises etc)
• Mobilise: Dynamic stretches such as leg swings, hip circles, hamstring sweeps, lunges
• Potentiate: Shorts burst drills, e.g. A skip / B skip, high knees, strides and jog to sprint runs.

Standard Cool Down Ideas

• Neck stretches
• Arm stretches - Across chest
• Arm stretches - hands behind back
• Stretch up, forward, touch toes
• Calf stretch
• Hamstrings
• Quads
• Fig 4
• Ankles

In addition, there are regular Friday morning and Sunday morning runs. 

Friday runs start from the petrol station in Crieff at 9am and head out to Gilmerton before heading back to the Knock, down to the Hydro with a finish at the Crieff Food Company for coffee, cake and chat.

Details for Sunday runs are published in the club bulletin (by email) and on the club Facebook page weekly.