Training is currently cancelled due to the area being in Tier 4 and, having consulted Scottish Athletics Guidance, we feel we cannot yet conduct rep sessions safely (however this will continually be reviewed). 

However we still want members to continue training so please see below hill rep and speed rep sessions to incorporate into your weekly training plans.

Hill Reps Description

12 x 1 min (2 min recovery)

8 x 2 mins (1 min recovery)

2 sets (4 x 30, 2 x 60, 1 x 90 reps – recover back to start point)

6 x 3 mins (90 sec recovery) @ BOB

4 x 90 sec (2min recovery) / 10 x 30sec (60sec recovery)

Speed Reps Description

1/2/3/4/5/4/3/2/1  with 1 minute recovery @ 5k pace

8/6/4/2/2 with 2 minute recover @ 5k pace

20 x 30sec with 45sec recovery @ hard pace

Fartlek session – 30 minutes of sprints, varying distance and speed

6 or 8 x 6 min with 2 minute recovery @ 10k pace

Prior to attending the training session you must ensure you have read and understood our risk assessment (ITRC Training Risk Assessment Rev 0)