Training

Training is every Tuesday at various locations around Bennachie and Insch.  COVID guidelines now allow us to train in groups with minimal restrictions, all we ask is that members look to maintain social distance where possible and have a mask/buff available throughout the session in case there is a need for it.

Below is details of where the training will be for the next few months.  All sessions start at 7pm and will require a headtorch and trail shoes. Prior to attending the training session you must ensure you have read and understood our risk assessment (ITRC Training Risk Assessment Rev 0).

BOB: Back of Bennachie carpark
BC: Bennachie Centre carpark
BLC: Bennachie Leisure Centre, Insch 
ROW:  Rowantree Car Park   
     
Tue Hill Reps  Location  Session
12th Oct BLC Woodies loop. Run trail section @ tempo up to race pace. Recovery jog along road section.  Repeat for 30 minutes. 
19th Oct BOB 6 x 3min up (90sec recovery back down) 
26th Oct BC 4-8 short reps plus trail loop at 10k pace (1min recovery).  Rep amount based on ability and should ensure all runners complete loop at similar time.  3 sets to complete.  
2nd Nov BOB Short time trial route.  Will be handicapped based on previous times.  
9th Nov BLC Dunnydeer classic pyramid for 30 minutes.
16th Nov BOB  400m logging road reps for 25 minutes then 6 x 30s with 90s recovery 
23rd Nov BOB  8 x 2min up (60s recovery back down).  2min out and back on logging road at 5-10k pace.  
30th Nov BLC Dunnydeer Lollipop reps for 30 minutes (60s recovery between each rep) 
7th Dec BOB  Pyramid 4 x 30 / 2 x 60 / 1 x 90 / 2 x 60 / 4 x 30s (recovery approx double rep time).  2min out and back on logging road, at 5-10k pace, before and after pyramid. 
14th Dec BC Fartlek group session.  Coach controls fartlek intervals with whistle, after each sprint is complete quicker runners jog back so group is reformed.  Continues for 30 minutes.  Groups may be split based on numbers and ability. 
21st Dec BOB  12 x 1min reps (1.45min recovery back to start). Then 2min out and back on logging road at 5-10k pace.