Seniors Endurance Training

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Note: see fitness level required as a guide to minimum standards. These are not beginners sessions and novices should see the information about the various jogscotland groups. For information about track and middle distance sessions go to the main training page.

Tuesdays

Meadowbank

Contact/Coach: Alex MacEwen UKA 3
Assistant coaches: Argy Rizos and Amanada Woodrow UKA 2
Time: 7:00pm for a 7:15pm start
Location: Meadowbank Sports Centre (map)
Parking: Yes.
Changing facilities: Yes, but costs a fee. Your kit is allowed on the track, however. Come changed, or use the loo!
Toilets/showers: Yes. Showers cost a fee.
Fee: No charge for the coaching, but track fee payable to Edinburgh Leisure to use the track. (£2.50-£5.00)
Use of the track: Walk in the reception of Meadowbank Sports Centre. Pay the fee. Then ask them how to get to the track. Once you go through the door that takes you to stadium, walk outside where you will see a group of runners loitering on your right (off the track). Ask for Alex to make sure you are in the right group.
Sessions: Various track sessions. About 3k to 6k in sessions faster than race pace depending on target races . “ Handicap” groups
Fitness level required: Running three times a week for at least 35 mins maybe with some fartlek Some experience of races is useful.
Assessment: Casual, mixed gender and age ( junior to super vet) , friendly atmosphere where you will get a good workout.

Tuesdays

Saughton

Contact/Coach: Garry Robertson
Time: Warm up starts 17.45.
Location: Saughton Track.
Parking: Yes.
Changing facilities: Yes.
Toilets/showers: Yes.
Fee: No charge for the coaching, but a track fee is payable to Edinburgh Leisure for the use of the track. (£2.50-£5.00).
Use of the track: Pay the track fee at reception. Then ask them how to get to the track.
Sessions: Usually session is close to 10k worth of effort, type of reps vary depending on current targets, could be long tempo reps, short fast reps, or a mixture! Total distance including warm up/cool down, about 8-9 miles.
Fitness level required: Sub 40min 10k (or looking to go sub 40min). Running most days and training for target races (from 1,500m to Marathon).
Assessment: Can be tough sessions, but mixed ability (10k times 30 to 40 mins) and friendly atmosphere.

Thursdays

Meadows

Contact/Coach: Alex MacEwen & Garry Robertson.UKA 3
Times: 7pm
Location: West Meadow Park, at the south side of Jawbone Walk, (close to the bottom of Marchmont Road (map)
Parking: Yes, on Melville Drive.
Changing facilities: No.
Toilets. Sometimes the public toilet is open, sometimes not!
Fee: Free.
Sessions: Various: fartlek, reps, hills , race modelling, sisu!
Fitness level required: Running three times a week for at least 35 mins. Some experience of races is useful.Probably under 25 minute 5k or under 50 minute 10k
Assessment: A friendly, mixed, dare I say, “fun” atmosphere where you will get a good workout. Numbers of runners 40-50.Desire to improve by consistent training.

Saturdays

Meadows

Contact/Coach: Alex MacEwen and Argy Rizos. Amanda Woodrow helps cover . All UKA qualified
Times: 09:55 for a 10:00 warm-up.
Location: West Meadow Park, at the south side of Jawbone Walk, (close to the bottom of Marchmont Road (map)
Parking: Yes but check zones !
Changing facilities: No.
Toilets: Sometimes the public toilet is open, sometimes not!
Fee: Free.
Sessions: Various fartlek, hills, tempo work , repetition work: faster than race pace. All on grass
Fitness level required: Running three times a week for at least 35 mins. Some experience of races is useful in times say faster than 25 minute 5k or 50 minute 10k. Attitude: effort and consistency
Assessment: A friendly, mixed, dare I say, “fun” atmosphere where you will get a good workout. Be warned: If there is a race that weekend, the group may not meet up. Announced on website and Thursday training.

Sundays

Craiglockhart

Contact/Coach: Garry Robertson
Times: 9am
Location: Craiglockhart Tennis & Sports Centre (map)
Fee: Free.
Sessions: Long Sunday run sessions, with a varied group.
Fitness level required: Be able to run distances 12 miles and upwards, pace range from about 6.30 min per mile to 8.30 min per mile.
Assessment: An initial group of about 30 splits into 3 or 4 groups according to running speed. Good running chat and discussions during the run.

xcountry

EAC winter 2016/17 cross country Fixtures: Junior, Senior and Masters

 

These are all the target events. The Club enters you if you want to compete and pays the fee. Many are pre entry so let your coach or team manager Alex MacEwen know at training or by email alex.mcewan@westlothian.gov.uk

If you are a woman entry is by Team Manager Enid Johnstone  enid.johnstone@mac.com

Talk to coaches at training if you are new to these competitions

Other fixtures to note if student are BUCS 4.2.17 Sheffield and Scot Uni s on 19.11 at Edinburgh and as a veteran12/11 British masters xc  Tollcross park Glasgow. There is a trial for this  on 17/9 over 8k and an “open” event on12/11.

You have to be a member of Scottish Athletics and EAC . You must wear  a club vest at these competitions . New vests are from Yvonne Jones at Meadowbank on a Tuesday training.

 

Date                                      Venue                  Distance                                               Name of competition

8/10                                       livingston             4k legs                                                  east xc relays

15/10                                     stirling uni           8k                                                           xc league1/3

22/10                                     c’nauld                 4k legs                                                  natn xc relays

5/11                                       KGV  renfrew     4k                                                           natn 4k champs

12/11                                     Tollcross               8/6k                                                       British Masters xc

19/11                                     alloa                       9k                                                           xc league2/3

3/12                                       aberdeen            10k                                                         east xc champs

14/1                                       broxburn             9k                                                           east xc league 3/3

28/1                                       dundee                10k                                                         vets xc champs

25/2                                       falkirk                    10k                                                         natn xc champs

25/3                                       livingston             5/10k                                                     natn road relay champs

 

There are other “ open “ events as Lasswade, Braids, East Lothian Champs  and  our own Queens Drive road Race on Sunday 18 th December . You enter yourself .

We will hold two memorial events: the McDonald Handicap and the Bert Farmer Paarlauf, dates to be set.There is also the traditional trail handicap on Sunday 27/11 at West Linton

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