Training & Coaching

The club offers athletics coaching for a number of different groups. Groups are roughly based on age group but mainly on level of ability. There's a group for all abilities a general outline of each is listed below, by each of the head coaches. Within all the clubs training groups there is opportunity to progress and develop. The club coaches meet regularly to discuss and plan training for both individuals and groups. 

 

Seniors (5K to Marathon +)

 

This is a mixed ability group covering everyone from those relatively new to running to those who want to improve their times for racing. Runners in the group mainly focus on road racing (5k, 10k, 1/2 Marathon, Marathon) during the summer and cross country in the winter, but we also train for hill running and track events.

In the summer the group trains on the track on Tuesdays (various speed endurance workouts from 200m to 3k interval reps) as are an excellent basis to build up speed for 10k and half marathon road races. On Thursdays the group go out for a long run on routes round the city (Union Canal, Water of Leith Walkway etc), often including interval work.

During the winter the group focuses on Hill Reps for the cross country season and also long distance. On a Tuesday night we also do circuit training after the main session.

Runners of a reasonable fitness are welcome in this group. It's a great group for those looking to improve your running times.

Coach: Dave Henderson (UKA Level 2)
 Assisted by
Jan-Bert Van den Berg (UKA Level 1)  
& Gillian Carr (UKA Level 1)  
& Graeme Fletcher (UKA Level 1) 

 

 

Seniors (Middle & Long Distance)

 

The senior endurance squad is a performance orientated training group who are aiming to achieve at district, national and in some cases international level. The squad primarily concentrates on middle distance although all endurance events up to marathon (and beyond) are covered. Each athlete in the group works to an individual programme although much of the time the training is done as one or two groups. In the summer season the squad will work on the track on both club nights undertaking a variety of sessions designed to prepare our athletes for their major targets during the season. During the winter sessions may include; long runs, hill reps, hilly runs, tempo or fast runs, long intervals and some quicker work especially for athletes aiming to compete indoors.

This squad also meets on other days by arrangement although all squad members are expected to train at least once most days. Whilst we would expect any new squad members to be of reasonable ability far more important is a desire to improve and a willingness to make a commitment to regular training.

This squad also meets on other days by arrangement although all squad members are expected to train at least once most days. Whilst we would expect any new squad members to be of reasonable ability far more important is a desire to improve and a willingness to make a commitment to regular training.

To ensure you are able to get the most out of training in this squad we suggest the following minimum performance levels at entry:

 

800m
– 2m04s
1500m/ 1mile
– 4m18s/ 4m40s
5000m
– 17m00s
10000m
– 35m30s

 

Coach: Moray Anderson (UKA Level 2)  
Assisted by
Keith Hood (UKA Level 1) 

 

Juniors (Middle Distance)

Coach: John O'Hara (UKA Level 2)
Assisted by Hannah Addison (UKA Level 1)


The junior middle distance squad is a development orientated training group for the more able of the young athletes aiming to progress beyond general fitness and co-ordination to improving performance particularly in the middle distance running events. Squad members train as a group to a generic training programme, but to ensure everyone gets the maximum benefit from the sessions, various adjustments are made to timings, staggers or recovery etc based on their ability. The programme also expects athletes to train between formal Club nights.

During the summer the group meets on the track on both club nights, usually involving longer sessions on Tuesdays and faster sessions on Thursdays, and during the winter, sessions often include hill reps, mixed pace runs, and long runs as well as some paced speed work. We also do circuit training after the main session on Tuesdays.

Whilst runners of all abilities are welcome in this group, we would expect members to work hard towards improving and to demonstrate a commitment to regular training.

Juniors

Coaches: Chris Peggie (UKA Level 2), Bruce Malcolm (UKA Level 2), David Arnott (UKA Level 2)
Assisted by George Key, Steph Addison, Carrie Johnson, Claire Sloan, Craig Nolan (all UKA Level 1)

Our young athletes (typically 9-15 years old) are given an introduction to all athletic events (sprints/hurdles, jumps, throws, endurance) in a friendly, enjoyable and family atmosphere. Movement skills and physical conditioning / fitness are also worked on. Where particular talent and preferences are evident, further specialised training is provided to our older athletes and currently within the Junior section two specialist squads for Sprints and Endurance are operating and training together (approximately 10-15 athletes in each).

Numerous competition opportunities are available and all our young athletes are encouraged and given the opportunity to compete and represent the club. These competitions include outdoor track events, as well as indoor track and cross country over the winter. The competitions range from low key events for beginners to League Competitions and National Championships. We have been delighted in recent years to have a number of our young athletes win medals at the National Championships and get selected to represent Scotland and the Scottish Schools.

Very popular with our young athletes is our annual Club Championships, our friendly competitions against another local club and our bi-annual trip to Stornoway in the Western Isles for a track competition. Two nights away from home, a full day's track competition followed by a ceilidh in the evening, then a training session in the morning before catching the ferry home. Sounds exhausting but our young athletes love it.

Sprints

Coaches: Lewis Innes (UKA Level 1)
Assisted by 
Chris Gowans (UKA Level 1)

The sprint squad contains athlete's of all age groups. Working on the technical aspects of starting and improving general speed. This squad also meets on Tuesdays and Thursdays.