Training

Regular Training Sessions and Venues

The club runs the following training sessions every week

inbox34 Download this month’s Training Rota in Word ,  PDF ,  or ODT format for details on individual sessions, and other information.

Coached Sessions

All sessions suitable for everyone 8+ (6+ accepted at Sunday Session, must be accompanied by an adult) and adapted for age and ability. Sessions at Craigswood SC track, £2 per person or £5 for family. Tuesday and Sunday no charge.

Handicap Race

Volunteers

Help from parents of younger children for our coaches is much appreciated. Contact info@lothainrunningclub.co.uk if you would like to know more about how you can help.

Training Calendar

or click on a  Training Date in the calendar below for more information about the session for a given day.

Dec
3
Thu
Thu Social Isolation Session
Dec 3 @ 6:45 pm – 7:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Thu 26th March

im is to start at 5km pace and get quicker as the reps get shorter, last part should be full speed!

Run and recovery are the same, so what ever the run recover the same. It’s active recovery at a steady pace.

2x90sec with 90sec recovery
4x60sec with 60sec recovery
4x30sec with 30sec recovery
4x15sec with 15sec recovery

Note there is no long recovery as you change between parts, so after the 2nd 90sec you only get 90sec rec before going straight into the 4x 60.

Don’t start to quick and the last 4×15 should put you at your limit! Have fun folks

Dec
6
Sun
Dechmont Law Junior Training
Dec 6 @ 10:00 am – 11:00 am

“A free activity session for youngsters of any age, led by qualified athletics coaches, in the attractive Dechmont Law Country Park.  Meet every Sunday at 9.50, in the Dechmont Law Car Park behind Deans High School, Livingston.”

  • Organised and managed by  the Dechmont Law Sunday Session group.
  • Group Secretary is Nicola Kellock.
  • (This is not a formal LRC activity.)

Further details of the individual sessions please contact the group directly.

Dec
8
Tue
Tuesday Intervals Training
Dec 8 @ 6:45 pm – 8:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Tue  31 March

TBA

Junior Training Session
Dec 8 @ 7:15 pm – 8:30 pm
Welcome back to Craigswood – a different day and time but apparently the only slot available – I appreciate its a little late on a school night but it’s a more secure and appropriate venue than a shared public space like the Civic Centre. Enter by rear car park – adults appropriately distanced !
On arrival (at 7.15) jog 2-3 laps of the track to warm up then gather at usual in-track area to register and do warm up drills and games. Session may then split, depending on numbers, into under 11 and 11 and over. Aiming to finish around 8.15 – usually with a relay or straight race – warm down laps to follow if desired. Will also include non running things – like throws , long jumps – and the occasional bleep test !
Proposal is that, until the end of this year,  these sessions would be free to members ( and new members seeing if it’s for them) and then chargeable thereafter – money raised would be re-invested in junior activities and facilities.
Dec
10
Thu
Thu Social Isolation Session
Dec 10 @ 6:45 pm – 7:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Thu 26th March

im is to start at 5km pace and get quicker as the reps get shorter, last part should be full speed!

Run and recovery are the same, so what ever the run recover the same. It’s active recovery at a steady pace.

2x90sec with 90sec recovery
4x60sec with 60sec recovery
4x30sec with 30sec recovery
4x15sec with 15sec recovery

Note there is no long recovery as you change between parts, so after the 2nd 90sec you only get 90sec rec before going straight into the 4x 60.

Don’t start to quick and the last 4×15 should put you at your limit! Have fun folks

Dec
13
Sun
Dechmont Law Junior Training
Dec 13 @ 10:00 am – 11:00 am

“A free activity session for youngsters of any age, led by qualified athletics coaches, in the attractive Dechmont Law Country Park.  Meet every Sunday at 9.50, in the Dechmont Law Car Park behind Deans High School, Livingston.”

  • Organised and managed by  the Dechmont Law Sunday Session group.
  • Group Secretary is Nicola Kellock.
  • (This is not a formal LRC activity.)

Further details of the individual sessions please contact the group directly.

Dec
15
Tue
Tuesday Intervals Training
Dec 15 @ 6:45 pm – 8:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Tue  31 March

TBA

Junior Training Session
Dec 15 @ 7:15 pm – 8:30 pm
Welcome back to Craigswood – a different day and time but apparently the only slot available – I appreciate its a little late on a school night but it’s a more secure and appropriate venue than a shared public space like the Civic Centre. Enter by rear car park – adults appropriately distanced !
On arrival (at 7.15) jog 2-3 laps of the track to warm up then gather at usual in-track area to register and do warm up drills and games. Session may then split, depending on numbers, into under 11 and 11 and over. Aiming to finish around 8.15 – usually with a relay or straight race – warm down laps to follow if desired. Will also include non running things – like throws , long jumps – and the occasional bleep test !
Proposal is that, until the end of this year,  these sessions would be free to members ( and new members seeing if it’s for them) and then chargeable thereafter – money raised would be re-invested in junior activities and facilities.
Dec
17
Thu
Thu Social Isolation Session
Dec 17 @ 6:45 pm – 7:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Thu 26th March

im is to start at 5km pace and get quicker as the reps get shorter, last part should be full speed!

Run and recovery are the same, so what ever the run recover the same. It’s active recovery at a steady pace.

2x90sec with 90sec recovery
4x60sec with 60sec recovery
4x30sec with 30sec recovery
4x15sec with 15sec recovery

Note there is no long recovery as you change between parts, so after the 2nd 90sec you only get 90sec rec before going straight into the 4x 60.

Don’t start to quick and the last 4×15 should put you at your limit! Have fun folks

Dec
20
Sun
Shale Trail 25km Fun Run and Relay
Dec 20 @ 9:00 am – 9:30 am

The inaugural 25km Fun Run on the new West Lothian Shale Trail.
The run is being organised in conjunction with the Shale Trail project.
The run is mainly off road on paths from West Calder to Winchburgh
See www.shaletrail.co.uk for information and a route map and https://my.viewranger.com/route/details/MzUwMjI2Mg== for a downloadable GPX route.
Teams of 3 can split the route with change overs at Livingston Civic Centre and Uphall Station car park ( North Side!)

Dechmont Law Junior Training
Dec 20 @ 10:00 am – 11:00 am

“A free activity session for youngsters of any age, led by qualified athletics coaches, in the attractive Dechmont Law Country Park.  Meet every Sunday at 9.50, in the Dechmont Law Car Park behind Deans High School, Livingston.”

  • Organised and managed by  the Dechmont Law Sunday Session group.
  • Group Secretary is Nicola Kellock.
  • (This is not a formal LRC activity.)

Further details of the individual sessions please contact the group directly.

Dec
22
Tue
Tuesday Intervals Training
Dec 22 @ 6:45 pm – 8:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Tue  31 March

TBA

Junior Training Session
Dec 22 @ 7:15 pm – 8:30 pm
Welcome back to Craigswood – a different day and time but apparently the only slot available – I appreciate its a little late on a school night but it’s a more secure and appropriate venue than a shared public space like the Civic Centre. Enter by rear car park – adults appropriately distanced !
On arrival (at 7.15) jog 2-3 laps of the track to warm up then gather at usual in-track area to register and do warm up drills and games. Session may then split, depending on numbers, into under 11 and 11 and over. Aiming to finish around 8.15 – usually with a relay or straight race – warm down laps to follow if desired. Will also include non running things – like throws , long jumps – and the occasional bleep test !
Proposal is that, until the end of this year,  these sessions would be free to members ( and new members seeing if it’s for them) and then chargeable thereafter – money raised would be re-invested in junior activities and facilities.
Dec
24
Thu
Thu Social Isolation Session
Dec 24 @ 6:45 pm – 7:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Thu 26th March

im is to start at 5km pace and get quicker as the reps get shorter, last part should be full speed!

Run and recovery are the same, so what ever the run recover the same. It’s active recovery at a steady pace.

2x90sec with 90sec recovery
4x60sec with 60sec recovery
4x30sec with 30sec recovery
4x15sec with 15sec recovery

Note there is no long recovery as you change between parts, so after the 2nd 90sec you only get 90sec rec before going straight into the 4x 60.

Don’t start to quick and the last 4×15 should put you at your limit! Have fun folks

Dec
27
Sun
Dechmont Law Junior Training
Dec 27 @ 10:00 am – 11:00 am

“A free activity session for youngsters of any age, led by qualified athletics coaches, in the attractive Dechmont Law Country Park.  Meet every Sunday at 9.50, in the Dechmont Law Car Park behind Deans High School, Livingston.”

  • Organised and managed by  the Dechmont Law Sunday Session group.
  • Group Secretary is Nicola Kellock.
  • (This is not a formal LRC activity.)

Further details of the individual sessions please contact the group directly.

Dec
29
Tue
Tuesday Intervals Training
Dec 29 @ 6:45 pm – 8:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Tue  31 March

TBA

Junior Training Session
Dec 29 @ 7:15 pm – 8:30 pm
Welcome back to Craigswood – a different day and time but apparently the only slot available – I appreciate its a little late on a school night but it’s a more secure and appropriate venue than a shared public space like the Civic Centre. Enter by rear car park – adults appropriately distanced !
On arrival (at 7.15) jog 2-3 laps of the track to warm up then gather at usual in-track area to register and do warm up drills and games. Session may then split, depending on numbers, into under 11 and 11 and over. Aiming to finish around 8.15 – usually with a relay or straight race – warm down laps to follow if desired. Will also include non running things – like throws , long jumps – and the occasional bleep test !
Proposal is that, until the end of this year,  these sessions would be free to members ( and new members seeing if it’s for them) and then chargeable thereafter – money raised would be re-invested in junior activities and facilities.
Dec
31
Thu
Thu Social Isolation Session
Dec 31 @ 6:45 pm – 7:00 pm

Club Training Sessions may be put on hold for the moment, but that’s no excuse to skip training.  We will continue to post virtual session on a Tuesday and Thursday so that people have something some inspiration for their individual training. Maybe post some comments on Facebook or TeamApp on how it went to help with motivation for training and keep a social element although online.

Session for Thu 26th March

im is to start at 5km pace and get quicker as the reps get shorter, last part should be full speed!

Run and recovery are the same, so what ever the run recover the same. It’s active recovery at a steady pace.

2x90sec with 90sec recovery
4x60sec with 60sec recovery
4x30sec with 30sec recovery
4x15sec with 15sec recovery

Note there is no long recovery as you change between parts, so after the 2nd 90sec you only get 90sec rec before going straight into the 4x 60.

Don’t start to quick and the last 4×15 should put you at your limit! Have fun folks

Jan
3
Sun
Dechmont Law Junior Training
Jan 3 @ 10:00 am – 11:00 am

“A free activity session for youngsters of any age, led by qualified athletics coaches, in the attractive Dechmont Law Country Park.  Meet every Sunday at 9.50, in the Dechmont Law Car Park behind Deans High School, Livingston.”

  • Organised and managed by  the Dechmont Law Sunday Session group.
  • Group Secretary is Nicola Kellock.
  • (This is not a formal LRC activity.)

Further details of the individual sessions please contact the group directly.

Jan
5
Tue
Fiddlers Handicap
Jan 5 @ 7:00 pm – 8:00 pm

Fiddler’s moves to the Winter Course starting October, start near entrance to St. Margaret’s HS

(Summer Start from bench near bridge between Civic Centre and Football Stadium)

On the first Tuesday of every month, regular training is replaced by the Fiddlers Handicap, starting near St Margaret’s Academy (actual start depends on time of year).  Long and short courses are available for all standard.

Please go directly to the Start in plenty of time for your Predicted Start Time (see Fiddlers Page e for this months Times ).

First time runners should arrive promptly for brief induction and to be assigned a handicap time.  If you have a recent 5km time that would help.