October training schedule - new Tues night paced run sessions!

Here's your October schedule - in week 4 we start our regular Tuesday paced runs - 5k at 8.5, 10.5 and 12.5 minute mile pace. These will be run in weeks 2 and 4 of each month through the winter as a new option alongside the existing social run.

All levels of runners welcome. All coached sessions meet at Lowport and start at 19.30 except for track nights which are at Grangemouth Stadium, also at 19.30.

We aim to make all sessions inclusive and suitable for all kinds of runners, so please come along. Happy to answer any queries.

  • Tues 1 October - Track - 4 x 400 @ 1500m pace, 4 x 200m @ 800m pace = 2400m - Frances Wood

  • Thurs 3 October - 200s x 8 (strides) - David Marshall

  • Thurs 10 October - Preston Road Hills - David Marshall

  • Thurs 17 October - Track - Varied pace - 2 x (1200 @10k, 800@5k, 400@ 1.5k) = 4800m - Frances Wood

  • Tues 22 October - Paced run - Ian Fyfe/Mike Watts

  • Thurs 24 October - 20 minute tempo off road - Springfield Park - David Marshall

  • Thurs 31 October - Handicap Race - Winter Route - Alison Marshall