Coaching

September training schedule

Here's your September schedule - and note the addition of a Saturday pm XC Taster session - with more details soon.

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.

  • Tuesday 3 - Track - 2 x (6 x 200) @ 1500 - Frances Wood (FW)

  • Thursday 5 - 4 x (3x3x3) on the Canal - David Marshall (DM)

  • Thursday 12 - 4 mile tempo - 10k course - DM

  • Thursday 19 - Track - 6 x 1000@10k - FW

  • Saturday 21 - XC Taster - Jill Horsburgh

  • Thursday 26 - Handicap Race - Alison Marshall

 

Coaching update: Changes to coaching set-up and offering

KEY COACHING CONTACTS:

This is the current line-up (with UKathletics or jogscotland qualifications noted) and we’re always on the look out for more people to train as coaches to work with adults and youths, or children. Please do contact Frances if you’d like to start your coaching journey.

  • Frances Wood - Athletics Coach, Event Group Coach (Endurance)

  • Lorna Simpson - Athletics Coach (and working towards EGC Endurance)

  • Angus Gallie, David Marshall - Assistant Coaches

  • Ian Fyfe and Mike Watts (attending Assistant Coach training course Nov 19)

  • Jogleaders – Alex Wood, Roddy Simpson, Angus Gallie, Lorna Simpson, Rachel Waugh (Yvonne McHugh training 9/19)

OUR COACHING OFFERING:

  1. 1:1 Coaching

  2. Let’s Go Linlithgow

  3. Handicap Race - Sweep runner required

  4. Thursday Coached Sessions – Beginners sessions

  5. XC Sessions – Start Sept

  6. Twice Monthly Paced Runs – Start Oct / Nov

  7. Additional Track Session each month

1:1 Coaching:-

We can’t offer much of this as a Club, but you are welcome to approach any of the coaches. Frances is willing to provide advice on training or general fitness to any members but may also have capacity to offer more tailored training support to a few – so if anyone wants to have a chat about this, please get in touch.

Let’s Go Linlithgow (LGL):-

The Club has officially adopted LGL as its jogscotland wing. It’s a service to our local community which aims to get people from couch to 5k – then onwards! It’s free and if you know anyone who’d like to get into running – do put them in touch! Alex, Roddy and Rachel are running a Friday morning 5k-10k group just now and plan to start another couch to 5k in the autumn. More info from Alex or Roddy and from the LGL Facebook page - And big thanks to Lorna Simpson for getting this up and running!

Handicap Race - Sweep Runner Required:-

We’re keen to encourage runners of all standards age 14 plus, to join in the fun of our monthly handicap race which is organised by Alison Marshall. But we want to make sure no-one gets left out on the course if they have to stop running, so we’re introducing a sweep runner position. This person will make sure everyone gets back to the finish, and walk in with anyone who needs some company or support. We do need volunteers – so please watch out for Alison’s post on Facebook and get in touch with Alison now if you’d be up for volunteering.

Thursday Coached Sessions – Week 2 for Beginners - Starting October 2019:-

We’re delighted to recruit so many new members this year, and some of them have come direct from LGL. All our coached sessions – whether on the track or in the town - are open to runners of all standards and we try to be as inclusive as possible. But in response to requests for sessions which are particularly suitable for beginners, the second Thursday session in each month is just that! Watch out for details on Facebook and on the Club’s training calendar.

XC Sessions – Volunteers Needed – Starting September:-

The Cross Country season starts in October and we think it would be a good idea to run some ‘intro to XC’ sessions to prepare people who are new to XC and want to give it a go. The suggestion is a Saturday afternoon in Rosemount Park. We need a volunteer who’s experienced in running XC – anyone up for organising a couple of sessions, please contact Frances Wood or David Marshall.

Twice Monthly Paced Runs – Start October / November – Volunteers Needed:-

In response to requests for a Tuesday run which is structured and paced and helps beginners or improvers keep going during the winter, we’re planning to introduce paced runs on the 2nd and 4th Tuesdays of the month, at that same time as the existing Tuesday social runs.

Mike Watts and Ian Fyfe will lead on this and are working on details just now with Angus Gallie – so please watch out for further news on our Facebook page/webpage – and contact them and if you’d like to volunteer as a pacer.

Additional Track Session each month – Share your views:-

We’re interested in your views about a third track session subject to availability of coaches – possibly running the same session on the Tuesday and Thursday of week 3 each month. Please contact Frances if you’d be interested in this – and whether an earlier time of 18.00 and a different venue – Craigswood - would be attractive? I also plan to discuss with LGL members any interest they may have in a dedicated track session for beginners.

GET IN TOUCH

Please contact Head Coach, Frances with any queries or views. Your Club depends on volunteers, so if you can find some time to volunteer in any of the various areas above, we’d love to hear from you!

August training schedule

Here's August plans for your diaries - all welcome!

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.

  • 1 August - 4 x (3x3x3) on the Canal - David Marshall

  • 6 August - Track - 800/1500 pace session - Frances Wood

  • 8 August - Monafartlek on the Peel - David Marshall

  • 15 August - Track - Pyramid session at 10k pace - Frances Wood

  • 22 August - Club Mile Race, Craigswood - John Redding

  • 29 August - Handicap Race - Alison Marshall

 

July training schedule

Welcome to the second month of Scottish summer…. here's our coached offering this month.

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.

  • Tues 2 July - Track Middle distance sesh @ 800/1500 pace with Frances Wood

  • Thurs 4 July - 4m tempo - last 4 of 10k with David Marshall

  • Thurs 11 July - Canal 800s with David

  • Thurs 18 July - Track 6x400@5k, 2x(6x200)@3k with Frances

  • Thurs 25 July - Monthly Handicap race with Alison Marshall

 

June training schedule

The wait is over! It's officially summer and here's our coached offering for June.

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.

  • Tuesday 4 June - Track - 2 x 800 @ 3k, 4 x 400 @ 3k, 4 x 200 @ 1.5k = 4000m with Frances

  • Thursday 6 June - 5k tempo - last 5 of Lithgae 10k with David

  • Thursday 13 June - Paveys on the Peel - 3/2/1 - 2/1.5/1 - 1/45s/30s with David

  • Thursday 20 June - Track - 4 x 600, 4 x 400, 4 x 200 @ 5k = 4800m with Frances

  • Thursday 27 June - Handicap Race - Summer route with Alison

 

May training schedule

The lighter nights are here, meaning Thursday nights on the canal, at the Peel and Rosemount! 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.

  • Thursday 2 May - 4 x 5 min Canal reps with David

  • Tuesday 7 May - Track - 6 x 400 @ 3k, 8 x 200 @ 1.5k with Frances

  • Thursday 9 May - Hill Loops at Rosemount Park with David

  • Thursday 16 May - Track - 3 x (4 x 400m) @5k with Frances

  • Thursday 23 May - Monofartlek on the Peel with David

  • Thursday 30 May - Handicap Race with Alison

April training schedule

Spring is sprung and we've another month of training for you! 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.

  • Tuesday 2 April - Track. 2 x 800, 4 x 400 @3k - Frances

  • Thursday 4 April - Palace Hill Reps - David

  • Thursday 11 April - 4 x 6 min Canal reps - David

  • Thursday 18 April - Track. 400 8 12 12 8 4 @10k - Frances

  • Thursday 25 April - Handicap Race - summer route - Alison

 

March training schedule

Inspired by the Euro Athletics? Want to improve your fitness before your next race? All levels of runners welcome. All coached sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium, also At 19.30.

  • Tuesday 5 Mar - Track - 4x400@3k, 8x200@1.5k - Frances Wood

  • Thursday 7 Mar - Paarlauf at Bailielands - David Marshall

  • Thursday 14 Mar - Monafartlek at Oracle - David Marshall

  • Thursday 21 Mar - Track - 6x600@10k, 4x400@3k - Frances Wood

  • Thursday 28 Mar - Handicap Race - Alison Marshall

Track night!

Track night!

February training schedule

Freezing February has arrived. All coached sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium, also At 19.30.

  • Tues 5 Feb Track - 2 x (4 x 400)@3k - Frances Wood

  • Thurs 7 Feb Threshold Intervals - 6 x 4 - David Marshall

  • Thurs 14 Feb Paveys @ Oracle - David

  • Thurs 21 Feb Track - 4 x 800@10k, 4 x 400@5k - Frances

  • Thurs 28 Feb Handicap Race - Alison Marshall

January Training Schedule

Here we go again!

All sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium.

  • Thursday 3 - Strides - 10x30 secs (David)

  • Tuesday 8 - Track - fun session (Frances) 

  • Thursday 10 - Hills - 10 x 90 secs at Preston Road (David)

  • Thursday 17 - Track - 2 x [3 x 800@5k pace] (Frances)

  • Thursday 24 - Monafartlek at Oracle (David)

  • Thursday 31 - Handicap Race (Alison)

Keep in touch and follow us on  Facebook  or  Twitter  too.

Keep in touch and follow us on Facebook or Twitter too.

December Training Schedule

Just a few more chances to up your fitness before the great midwinter indulgence-fest!

All sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium.

  • Tuesday 4 December - Track - 4 x 400 @3k pace, 8 x 200 @ 1500 pace - Frances Wood

  • Thursday 6 December - Hills at Preston Road - David Marshall

  • Thursday 13 December - 1k reps in Springfield - David Marshall 

  • Thursday 20 December - Track - 4 x 800 @10k, 6 x 400 @5k - Frances Wood

  • Thursday 27 December - REST (but you'll all have done the Festive Handicap the day before?)

November Training Schedule

Here are our November plans as we launch head long into the mud of XC season!

All sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium.

  • Thursday 1 November - Offroad tempo Run - Springfield Park

  • Tuesday 6 November - Track - shorter, faster reps (Frances)

  • Thursday 8 November - Springfield Road hills (David)

  • Thursday 15 November - Track - longer reps (Frances)

  • Thursday 22 November - Paarlauf at Bailielands (David)

  • Thursday 29 November - Handicap race, winter route (Alison)

October Training Schedule

Here are our October plans as we get ready for Linlithgow 10k on Sunday 7th October, and the forthcoming XC season!

All sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium.

  • Tuesday 2 October - Track - 400s and 200s (Frances)

  • Thursday 4 October - 200s - Strides (David)

  • Thursday 11 October - Preston Road hills (David)

  • Thursday 18 October - Track - 1200s, 800s and 400s (Angus)

  • Thursday 25 October - Handicap race, winter route (Alison)

All levels of runners welcome. Come along and give us a try.

September Training Schedule

All sessions meet at Low Port and start at 19.30 except for track nights which are at Grangemouth Stadium.

All levels of runners welcome. Come along and give us a try.

We're adding an extra session this month - track Tuesday! 

  • Tuesday 4 September - Track - Frances Wood
  • Thursday 6 September - Canal reps. - David Marshall/FW
  • Thursday 13 September - 4 mile tempo
  • Thursday 20 September - Track - FW
  • Thursday 27 September - Handicap - Alison Marshall
Keep in touch and follow us on  Facebook  or  Twitter  too.

Keep in touch and follow us on Facebook or Twitter too.