Training Session Calendar


28th April 2022 – 15th September 2022

At the time of writing, as of 21st March 2022 most of the remaining legal requirements in the Coronavirus regulations were removed and the scottishathletics and jogscotland Covid Guidance (V12 and including all previous versions) withdrawn.

Subsequent emails circulated to members sought the clubs views on how we should proceed, the majority views are therefore reflected in the following arrangements.


  • Coronavirus Awareness & Actions:
  • For general advice on helping to prevent the spread of COVID-19, scottishathletics recommend following the rules and guidance on how to stay safe published by the Scottish Government.
  • Please do NOT attend a training session and stay at home if you:
  1. Have been in contact with or exposed to someone with COVID-19 in the last 14 days.
  2. Have COVID-19 symptoms or are feeling unwell.
  • Physical Distancing: Although the majority of the club seem comfortable with relaxing distancing at training please bear in mind that some may be vulnerable or not feel comfortable in a group environment. Please therefore be aware and respect these members position. The last thing the club wants is for anyone to feel excluded from training so, if you feel uncomfortable with “mass starts”, please let the Coaches know so that they can safely accommodate you.
  • Good hygiene behaviours: Some may be asymptomatic, which is probably more so now following vaccination progress, please therefore ensure good hygiene practices prior to, during, and after training. DON’T share food, towels or drinks, etc.
  • Toilets: Toilets will NOT be available at training so please ensure that you are appropriately “prepared”.
  • Risk Assessments: You should by now be familiar with the Clubs generic Risk Assessments. These are posted on our Club website “Training” page but please ensure you have read and understand them:
  • Generic Risk Assessments: Adult Road Running Training
  • Generic Risk Assessments: Adult Off-Road Running Training


  • Although no longer required for Track & Trace, we will continue to operate our on-line booking system, which will identify training sessions, venues and who is leading the session.


  • In accordance with the majority wishes we will now effectively be reverting to PRE-COVID training format, with all groups combined on the same nights for Tuesday Track and Thursday Hill
  • UKA Insurance does NOT cover any COVID-19 related claim; leaders and runners are therefore deemed to have made an informed judgement and decision on whether or not to attend training.
  • We will continue to follow UKA designated 1:12 coach:athlete ratio but will review required leaders if necessary as we settle in.
  • Please ensure that you arrive promptly at the appointed time for the respective sessions, WARMED-UP AND READY TO START.
  • Wear high-viz clothing and footwear appropriate to the session and conditions.


  • These sessions will now be held on Tuesdays at Beeslack on grass.
  • If you are comfortable with a pre-training group warm-up you can meet at Beeslack for a 7.00pm start ahead of the session which will commence on the playing fields at 7:15pm, otherwise be warmed up and ready to start training at 7.15pm
  • Sessions will be lead by Dave & Susie, who will endeavour to split the group on a performance basis to afford everyone appropriate recovery.
  • Track sessions will generally comprise warm-up drills followed by the designated training session.
  • All sessions will be mass starts with no distancing unless you request an individual start.
  • The Interval Sessions outlined below are dependent upon weather and underfoot conditions, therefore subject to change.
  • To afford a transition onto grass and from summer to winter, a few “lighter” sessions have been incorporated each end of summer training (but they’re only as light as you make them).
  • If you are uncomfortable with or unable to attend club training, you can follow the proposed generic training session programme outlined on your own or speak to one of the coaches.
May 2022 June 2022 July 2022
Date Session Date Session Date Session
03/05/2022 3x1km 07/06/2022 2x4x600m 05/07/2022 5x1km
10/05/2022 3x3x400m 14/06/2022 3x6x200m Paarlauf 12/07/2022 3x4x400m
17/05/2022 5x800m 21/06/2022 6x800m 19/07/2022 6x800m
24/05/2022 4x1km 28/06/2022 2ml Time Trial 26/07/2022 2ml Time Trial
31/05/2022 2ml Time Trial
August 2022 September 2022
Date Session Date Session
02/08/2022 2x4x600m 06/09/2022 4x6x150m  Relays
09/08/2022 5x1km 13/09/2022 4x1km
16/08/2022 3x6x200m Paarlauf
23/08/2022 6x800m
30/08/2022 2ml Time Trial



  • These sessions are less formal and will also be held on Tuesdays at Beeslack on grass, lead by our Jog Leaders.
  • As with the Interval Training group, if you are comfortable with a pre-training “group” warm-up you can join the interval group at Beeslack for a 7.00pm start ahead of the session which will commence on the playing fields at 7:15pm, otherwise be warmed up and ready to start training at 7.15pm sharp.
  • Target time banding for this group is based on current estimated 5k time of 27min+ and is suitable for those of you who are new to the Club, perhaps feel uncomfortable with formal interval training or are recovering from illness or injury.
  • Training will be set by the Jog Leaders and comprise lighter sessions focusing generally on technique and development of aerobic fitness.
  • There will be two Jog Leaders in attendance at each session who will attempt to ensure that everyone is coping. If you feel you are struggling with recovery, then please don’t hesitate to speak to one of the Leaders who can hopefully adjust your session to suit.


  • Hill Training will resume on Thursdays at Hillend. These sessions will be lead by Charlie, every Thursday commencing 28/04/2022 throughout the summer until 15/09/2022.
  • Meet at Hillend bottom car park giving yourself enough time to get to the start point for 7.00pm.
  • Sessions will start at 7.00pm sharp until the end of August, following which an earlier start might be necessary due to shortening daylight.
  • Charlie will post specific arrangements for alternative warm-up arrangements and late summer session start times, etc. as appropriate.
  • Sessions will initially comprise timed efforts on a whistle “stop/turn” signal with an active jog recovery back down the hill to the start but may progress into a more formal “Hill Programme” as everyone settles in and we can assess.


  • It was the majority wish to retain the monthly “Time Trial” format rather than revert to our traditional monthly “Handicaps”.
  • These will be held on the last Tuesday of each month on the Old Railway Line, lead by Dave & Susie, with assistance from Jog Leaders or volunteers.
  • Instructions were previously circulated but if you’re new to the Club and don’t have them, give Dave a call.
  • As with general Tuesday training, if you are comfortable with a pre-training “group” warm-up you can meet at Beeslack at 7.00pm for a group jog to the start for 7:15pm, otherwise be warmed up and ready to start at 7.15pm sharp.
  • Start and finish is to the north of the car park at the foot of Harper’s Brae, starting at 7.15pm.
  • Monthly Time Trials.
  • Runners will be set off at 5 second intervals, fastest to slowest.
  • The “Time Trials” provide both you and the coaches with a means of gauging your level of fitness and progress.


  • You will be responsible for your own warm downs.
  • The ideal time to do your “static stretching” is when your muscles, ligaments and tendons are still warm after training. If you require guidance then please ask.

Should you have any queries regarding Club training or require any assistance with planning your own individual training, then please don’t hesitate to give me or any of the coaches a call.

On behalf of the Club, Committee and Coaches.

Dave Cairns
UKA Level 3 Performance Coach – Speed & Endurance




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