Seniors Endurance Training

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.

If you want to see club members in action over recent events go to
Edinburgh AC Gallery or Edinburgh AC Endurance Facebook Page

Tuesdays

Meadows

Contact/Coach: Alex MacEwen UKA level 3
Times: Meet at 6.30pm

Location: The Green Cafe Pavillion on Jawbone Walk, (map)
Parking: Yes but check zones !
Changing facilities: No.
Toilets: No
Fee: Free.
Sessions: Fartlek, tempo work , repetition work: on grass or road.
Fitness level required: training three times a week , Some experience of races is useful in times of park run sub 25 minutes or 10K sub 47 minutes.
Assessment: A friendly, mixed, dare I say, “fun” 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.

Wednesday

Meadows

Contact/Coach: Alex MacEwen UKA level 3, session led by Senior Athletes.
Times: 6:30pm
Location: The Green Cafe Pavillion on Jawbone Walk, (map)
Parking: Yes but check zones !
Changing facilities: No.
Toilets: No
Fee: Free.
Sessions: A continuous road run of 60/70 minutes maximum at about 8 to 8.30 minute miles .One group led by senior athletes.

Thursdays

Meadows

Contact/Coach: Alex MacEwen & Garry Robertson.UKA 3
Times: 6.30pm
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.

EAC winter xc fixtures targets 2019/20 seniors , juniors and vets

Competition date      Competition          m/f distance      entry             venue

5th October      McDonald Club Handicap     5K        EOD £2.00         Meadows

12th October    East District Relays      4 x 4k legs    pre-entry           Livingston

19th 0ctober         1/3 XC League                6K/8K       rock up            Stirling Uni

26th October   National XC Relays           4 x 4K       pre-entry      Cumbernauld

9th November  4k Champs National          4K          pre-entry             Kirkcaldy

23rd November   2/3 XC League               6K/9K         rock up               Broxburn

7th December    East XC Champs         10K      pre-entry    Pipedam nr Dundee

18th January       3/3 XC  League               8K/10K       rock up             Livingston

8th February    Masters (40) XC Champs  8K10K     pre-entry           Johnstone

22nd February   National XC Champs        10k         pre-entry               Falkirk

28th March      Road Relay Champs    5K and 10K legs  pre-entry    Livingston

Notes

These are the key target races for this season. You must be a club member, affiliated to Scottish Athletics and wear a club vest at all these. If you are a new member, I need to know your Scottish Athletics affiliation number to pre-enter you. The club pays the entry fees for all these races .You however choose which you can do and let me know. Usually you will get an email three weeks in  advance from me asking you if you wish to be entered. Coaches will encourage  you  to compete and you may see chat on our endurance EAC facebook pages The three league races are a bit simpler.. you just rock up on the day. All to run and all to count: I give you number at club gazebo.

For the women, team management is with Enid Johnstone assisted by Karen Dobbie who is often at training Tuesday and Thursday… chat to her

On the competition day management is usually with me , Garry and Chris Creegan. We try to share cars often meeting at PC World/McDonalds at Drumbrae departing early enough to get there, park, walk to course , warm up and sort numbers and chips . After each race, the men are responsible for packing club gazebo and transporting it to Colinton .

Club vests are with Yvonne Jones for a small fee

Other kit advertised on EAC website under macron online

Alex MacEwan

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