Warm up run - Run along beach front to harbour, take wee hill path up to Bervie Braes, continue up to Monument, through gate to top of hill and back and then along cliff path to castle Incorporate fast bursts up hills and easy on flat.
Once at road at top of castle - Indian file snaking don to bottom of hill, Fast bursts to get to front and then back to Green Hut.

Warm up: Easy walk to end of car park, jog to cowie bridge, pick up pace to end of boardwalk at backie car park, turn around and good pace back to market lane. Faster lot will go right along to Cowie bridge and back to market lane.

From there, get everyone safely accross the square and to the bottom of Mary street (outside Ruftrak bikes).

Session is an up and over the San Fran hills (3 braes).

Start by doing 1st hill up to Ann street and back down to start point.
Then go up 1st and 2nd hill to Robert street but only back down as far as Ann street.
Then go up 2nd and 3rd hill to Gurney street but only back down to Robert street.
Then go up 3rd hill and down the other side to Slug road.
Then go up 4th hill (Slug to Gurney) and back down to Slug road.

That is 1 rep.

The return is the same pattern but backwards.

Run up to Gurney street and back down to Slug road.
Then all the way over to Robert street and back up to Gurney street.
Then right down to Ann street and back up to Robert street.
Then all the way down to Barclay street then back up to Ann street.
The back down to Barclay street, back up to Ann street and back down.

That is rep 2 and should be easier than rep 1.

Easy. Do 4 reps with 1 1/2 minute rest inbetween reps, less if it's cold or get them to walk up and down Slug road / Barclay street.

Fast lot will just keep doing that until every one is finished.

Warm up.

Warm up run, up Belmont Brae, up Bath Street to Heugh, up Westfield Road to Arduthie Road, turn left and follow down Arduthie Road to Even Street and all the way down to the traffic lights, cross over and go along the prom to the Cowie Bridge.

Get into pairs of similar ability. Route is from Cowie Bridge past the toilet block to Cowie going clockwise round Cowie and back past the toilet block back to Cowie bridge. The pace is half marathon pace so that you are just about able to speak to each other. Can either do an active recovery from the toilet block to Cowie Bridge or a 1 minute rest at Cowie Bridge.

The speed bit is that when you turn left just past the post box in the wall to go round Cowie (at the corner of the caravan Park) one of the pair turns round and runs back the way they have come for 30 paces then turns back and catches up their partner. The partner continues to run at half marathon pace.

Once round Cowie (and back again at the postbox on the wall) the second person of the pair turns back for 30 paces then turns round again to catch up their partner.

This is repeated 3 times or 4 times for the faster ones.

Easy jog straight back to the centre followed by stretches.

Warm up.

Go round the town of Stonehaven

From the Leisure Centre up Belmont Brae, along Bath Street, turn right onto Slug Road at the Heugh, past Mackie at the mini round about turn left into Farrochie Road, turn left onto Kirkton Road then right onto Broomhill Road past Spurryhillock, turn left into Spurryhillock just before the bridge and go under the railway bridge to meet Mill of Forest Road. Follow down tto Low Wood Road and then behind the BP Filling Station (along the Carron River) to meet Allardice Street and then along Salmon Lane to the prom and along to the toilets at the corner of Beach Road.

When the first runners (and if you are not the last one) get to certain points on the route they should turn round and run to meet the rest of the runners. The points are:

• The Heugh Hotel
• The mini round about on the Slug Road
• At the Kincardine Hospital before you cross the road into Broomhill
• After going under the railway bridge before crossing Mill of Forest
• At the red bridge on Low Wood Road
• At the toilets at the end of the prom

Snake round Cowie

About 4½ miles

Warm up- various jogs, skips etc outside the centre.

Warm up jog up Belmont Brae, down Ann street and back along the prom to the bridge over the Cowie.

Reps as follows:

1) From the bridge , round Cowie and back to bridge hard. Two minutes recovery.
2) Hard along prom , Salmon Lane to upturned cannon in High street. Recovery jog to old town clock and back to cannon.
3) Hard back to Cowie Bridge. Two minutes recovery.
4) Repeat of 1)

Jog back to centre for stretching session.

Warm up- various jogs, skips etc outside the centre.

Warm up jog round Cowie and on to Mineralwell toilets.

Reps as follows:
1)Hard up the hill and steady over to the viaduct
2) hard up the viaduct path to the area at the steps and steady to Mackie track
3) Round the Mackie perimeter at 10k pace x 4 times with a 2 min recovery

Jog back to centre for stretching session.

Warm up- various jogs, skips etc outside the centre.

Warm up jog to Bervie Braes via prom, Arbuthnot St.

Reps as follows:
4 times: steady to war memorial path ,then hard up the path to the gate, with an easy recovery jog back down.

Warm down by returning to centre same way as we went out.

Warm up- various jogs, skips etc on the grass beside the centre.

Warm up jog to Bervie Braes via prom, Arbuthnot St.

Reps as follows:

1) Hard to top of hill where road levels out.
2) Whistle reps of 15 secs hard, 15 rest, 15 back hard.
3) Same for 30 secs
4) Same for 45 secs.
5) Steady run to Castle
6) Snake back past radio station to main road
7) Warm down jog through woods to Low Wood road and back to centre

Warm up- various jogs, skips etc on the grass beside the centre.

Warm up jog to Mackie via Mineralwell


Eight reps
Each rep of 200m fast with 200m jog back to start.

Then slow run around perimeter of Mackie field


Finish with a jog back through Mineralwell to the centre and a stretching routine on grass to complete a good session.

Warm up- various jogs, skips etc on the grass beside the centre.

Warm up jog to Mackie via Mineralwell


Session:
8 reps
2x 800 at 10k pace with 2 min recovery jog :
4x 400 at 10k pace with one min recovery jog:
2x 800 at just faster than 10k pace with 2 min recovery jog:

Finish with a jog back through Mineralwell to the centre and a stretching routine on grass to complete a good session.

Warm up- various jogs,s kips etc on the grass beside the centre.

Warm up jog to Mineralwell (old toilets) .

Session:
3 hill reps with recovery being the jog back down- after the third rep continue to the viaduct.

2 reps up the viaduct anti-clockwise

Fun relay in fives starting with No one then picking up two etc

Jog back to the centre the long way.

Warm up- various jogs, skips etc. then warm up jog round Cowie

Session:
Run round perimeter of town: Belmont Brae, Bath St, Slug, Farrochie, Spurryhillock, Mill of forest, Low Wood Road and prom back to centre.

Distance 7-8 k

Warm up- various jogs,s kips etc. then warm up jog to Mineralwell.

Session:
Run round perimeter of park to viaduct area.
Two lots of fast strides across football pitch and back. One lap of pitch at 3k pace, and slow lap recovery.
Four sets of sprints across pitch with jog back recovery.
Two easy laps as snake and back to centre by same route as we went out.

Distance 4½ miles

Warm up jog to harbour.

Reps:
From inset 1 to inset 3 hard-easy back to Shorehead then pick up speed and run up path to Bervie Braes and back down to inset 1.
2 ½ mins recovery then repeat twice.

Snake back to prom then individually back to centre.

Distance 4 miles

Warm up- various jogs, skips etc on grass at centre, for ten minutes

Session-Jog through Mineralwell to viaduct.

Five reps- from foot of viaduct hard up hill round viaduct to top-easy down stairs for 1 & 2

Reverse for 3 & 4

For 5 fast group up long way and slower group up stairs to meet at top.

Run back via Slug Road, Evan Street and prom to centre.

Distance 4½ miles

5 –10 mins limbering up inside

Warm up jog along prom, Arbuthnot street, to Bervie Braes and up to top and round to long straight.

8 whistle reps- 60 secs hard, 60 recov, 60 back hard.
Repeat for 45, 30 and 15.

Jog back down hill midway between braes and castle and back to centre.

5m

5 –10 mins limbering up outside on the grass.

1 1/2k jog through Mineralwell to Mackie playing fields.

5 reps-pyramid.

1) one lap around football field+one lap recovery
2) two laps+ one lap recovery
3) three laps +one lap recovery
4) as 2)
5) as 1)

snake back to centre via bath street

5 –10 mins limbering up on the spot

Warm up jog- Cowie-prom-Salmon Lane High Street-to Harbour

Reps:

1) Outer to second inset hard-from there to third inset easy-third inset to fourth hard.
2) Return to start in reverse i.e.easy –hard –easy.
3) Repeat 1)
4) Repeat 2)

Snake back to centre

Session 5 miles

5 –10 mins limbering up on the spot

2 1/2k jog round Cowie-prom-Salmon lane-Arbuthnot street-Low Wood Road to Woodcot Brae.

5 reps in a pyramid session

1)hard to Murray place-back easy
2)hard to the bench(1/2 way up hill)-easy back
3)hard to top-easy back
4)as 2))
5) as 1)

4 m

5 –10 mins limbering up on the spot

2 1/2k slow warm up jog to harbour

Two sets of two reps.
First one from outer harbour to inner harbour.
Second from inner back to outer.

Snake back to centre

4 ½ m

5 –10 mins limbering up on the spot

3k jog round Cowie-Belmont brae-Ann street-Evan street-Prom back to Cowie bridge.

Four reps-bridge to high street cannon-cannon back to bridge-twice

Snake round Cowie back to centre


5 m

5 –10 mins limbering up on the spot

1.5 k jog to Woodcot Brae.

Four hill reps at a steady pace for slower ones to start of fence at top of hill.

For faster runners fast to first road, slow back down, fast to level with bench, slow back down, fast to top of hill and slow back down. Repeat to do 3 in total.

Easy jog back to centre.

4 ½ m