GLASGOW INTERVAL SESSIONS (Tuesdays & Thursdays)

April – June 2019

Please find below the latest training sessions being run over the spring and summer months.

All general enquiries regarding hill running at the club can be made either by email or telephone to our hill running captain, Peter Mackie at hillrunning@shettlestonharriers.org.uk  or telephone no 07824 838201.

Alternatively, please get in contact with Malcolm Patterson direct on 07917 176969 or by e-mail malcpat@yahoo.co.uk who leads the training sessions.

For Tuesday sessions, please aim to get to the meeting point for each session by 6.50pm ready to start the warm up at 7.00pm.  Details of meeting points are at the bottom of the note.

Thursday sessions are held at Glasgow Green.  Please aim to be there for 6.20pm ready to start at 6.30pm.

The sessions are open to anyone (NB not just the hill runners – Thursday sessions are flat routes and everyone can benefit from Tuesday hill reps too). Sessions are run by Shettleston Harriers but open to all runners of all abilities and any club or none – please invite your friends too!

Date Location Session
23/4 Gleniffer Braes Long hill on path (approx 4.5-5.5mins x 3-4)
25/4 Glasgow Green UpnDoon the Clyde – 3x4mins out, 4 x 3mins back on riverside path
30/4 NO SESSION Suggest all do Whangie race tomorrow!
2/5 Glasgow Green 5km time trial. 2 x same lap on grass/tarmac
7/5 Linn Park A series of hill efforts up to Cathkin Braes (JL to lead)
9/5 Glasgow Green Guided group run, easy to steady pace, up to 60mins (BB to lead)
14/5 Kilpatricks Long hills on small paths  (approx. 6-7min x 2 + 4-5min x2)
16/5 Glasgow Green Mixed pace: 10min tempo,10 x 1min, 10min tempo tarmac/grass
21/5 Croy Hill Long hill on good path (3mins x 4 + 5-6mins x 1)
23/5 Glasgow Green 90 secs x 14-16, circle route on grass, 45 sec jog recovery
28/5 Mugdock Hill x 5 (4.40-5.30mins, c 4m recov) or 4/4?
30/5 Glasgow Green Sustained run (up to 4 laps, which is 10km)  tarmac
4/6 Linn Park Fartlek – 55 to 60 mins with variety of efforts
6/6 Crownpoint Track:  400m reps x 12-14, 200m jog recovery
11/6 Kilpatricks “Ascending” reps on path (3min up, 90secs jog down x 5-6)
13/6 Glasgow Green UpnDoon the Clyde – 3x4mins out, 4 x 3mins back on riverside path
18/6 Croy Hill Triangle fartlek (5 efforts x 3-6min, uphill, down, flat)
20/6 Glasgow Green 5km time trial. 2 x same lap on grass/tarmac
25/6 Dumgoyne Big hills on grass/small paths (5-8min x 3) + pub meal
27/6 Glasgow Green Mixed pace: 5, 4,3, 2, 1 min efforts getter faster – tarmac

TUESDAY details:

Croy Hill:  meet at the picnic site car park at Auchinstarry Quarry (between Croy and Kilsyth). Rail station: Croy. Map:

http://streetmap.com/map.srf?x=271942&y=677057&z=115&sv=271942,677057&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=789&ax=271942&ay=677057&lm=0

Dumgoyne: limited parking on A81 road verges 100m from Glengoyne Distillery entrance. Map:

http://www.streetmap.co.uk/map.srf?x=252702&y=682740&z=115&sv=252702,682740&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=736&ax=252702&ay=682740&lm=0

Gleniffer Braes (Paisley): the Braemount car park on the right hand side of Braehead Road (the road which leads up to the golf club), (Map Ref: NS 473606). This is 800m uphill from its junction with Hillcrest Avenue.  Rail: Paisley Canal

http://www.streetmap.co.uk/map.srf?x=247157&y=660593&z=115&sv=247157,660593&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=773&ax=247157&ay=660593&lm=0

Kilpatricks: Limited parking on road bygas substation above Old Kilpatrick (Map Ref: 471732). But NB: better to park at Bowling Club off Mount Pleasant Drive, and jog up.  Rail station:  Kilpatrick

http://www.streetmap.co.uk/map.srf?x=247065&y=673153&z=115&sv=247065,673153&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=773&ax=247065&ay=673153&lm=0

Linn Park:  At entrance to park, on Snuff Mill Road. Rail: Cathcart

Map:  http://streetmap.co.uk/map.srf?x=258577&y=660135&z=115&sv=258577,660135&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=782&ax=258577&ay=660135&lm=0

Mugdock: car park by river on Clober Road – on right as you head north from Milngavie centre, just before Industrial Estate (Map Ref: 551752). Rail: Milngavie

http://www.streetmap.co.uk/map.srf?x=255039&y=675116&z=115&sv=255039,675116&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=786&ax=255039&ay=675116&lm=0

THURSDAY details:

We meet at the front of the Humane Society House, above the footbridge over the River Clyde.

Location Map:

http://www.streetmap.co.uk/map.srf?x=259987&y=664077&z=115&sv=259987,664077&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=779&ax=259987&ay=664077&lm=0

Apart from the session on 6/6, when we meet at Crownpoint track, also at 6.30:

Location Map:

http://www.streetmap.co.uk/map.srf?x=260919&y=664426&z=110&sv=260919,664426&st=4&ar=y&mapp=map.srf&searchp=ids.srf&dn=783&ax=260919&ay=664426&lm=0

Sessions at the Green are on a mixture of tarmac and grass, so bring trail shoes if its wet.

Whilst we encourage everyone to do the suggested session, runners are of course free to do as many or as few reps as they want, and we can suggest short-cuts as well. Our aim is to make the efforts hard, but still fun.

UpnDoon the Clyde map:   http://www.gmap-pedometer.com/?r=6828644

Mixed pace tempo, 16/5 session:

  1. https://www.gmap-pedometer.com/?r=7234920 (1st10min effort)
  2. https://www.gmap-pedometer.com/?r=7234925 (1min effort)
  3. https://www.gmap-pedometer.com/?r=7234943 (2nd10min effort)

Racing

For those senior (and junior) runners keen to get involved in racing on the hills for the club, please find details of the 2019 championship race calendar and selected local below.

The club also organise the annual Goat Fell hill race on the Isle of Arran.

Anyone who is keen to get involved in any of the above, please contact hill captain, Peter Mackie by e-mail hillrunning@shettlestonharriers.org.uk  or telephone no 07824 838201.

Scottish Hill Runners Championship (6 race series, 5 remaining)

25 June   Arrochar (Long)

13 July    An Teallach (Medium)

3 Aug      Creag Dhubh (Short)

28 Sept   2 Breweries (Long)

26 Oct    Meall a’Bhuachaille (Medium)

Details of the SHR Championship can be found at:  http://www.scottishhillrunners.uk

British Fell Running Championships (4 race series  & Relay)

27 April    Mourne Highline (Medium)

25 May    Ras Y Moelwyn (Medium)

15 June    Great Lakes  (Long)

3 Aug      Creag Dhubh (Short)

19 Oct   British Relay Champs  Peak District

Selected local races

1 May     Whangie  (also available to juniors)

8 May      Dumyat

18 May    Goat Fell (Organised by Shettleston Harriers)

12 June    Cort Ma Law

3 July        Kilpatricks