Anna Henly Photography

Choosing the right run session

Monday and Wednesday night runs:

These evening runs are suitable for complete novices through to more experienced runners, so everyone is welcome to come along. If you have never run with a group before and are new to running then this is the ideal place for you to start.

Some weeks are steady run sessions or work on technique, whereas others work on strength or pace. The only pre-requisite is that anyone coming along should be able to run 3-4 miles without stopping.

On a Monday we meet at 18.00 (ready to leave at 18.15) in the reception area of the Royal Commonwealth Pool  and on a Wednesday we meet at 19.15 (ready to leave at 19.30) in the reception area of the SMC Sports Centre.

Please make sure you are dressed for the weather. High visibility clothing is required for the winter evenings.


Track sessions:

Every Friday evening at 18:00 the club holds a track session at Saughton Sports Complex. This type of run training is excellent for increasing basic speed and educating the body in pace awareness. All runners can benefit from track sessions, no matter what their ability.

Please arrive by 17.45pm to warm up and be ready to start on time.

Track sessions cost £5.15 please pay at reception before making your way track side.


Off road runs:

During the autumn and winter months many of our members organise off road runs at various locations. Typically, these are led rather than coached and are usually organised via the clubs Facebook page.

These cater for all abilities but expect people to have some running experience for 1 -2 hours. Off road running shoes are recommended and clothing suitable for all conditions.

Our next run sessions:

This Week
Wednesday 15 Jul
All Day

Run and land based swim exercises [ET Lockdown Session]

Wednesday Run Session

Range of Speeds

Pre Activity notes:

30 sec efforts – 5 km pace (ie not able to chat)

1 min efforts 10km pace ( ie maybe a sentence )

90 sec efforts – Half marathon pace (ie a steady sustained effort you could maintain over this distance, some short chat!)

10-15 Mins warm up :  Easy paced running building speed slightly in last 5 mins

Main set:

5 x 30 sec on 30 sec off

5 x 1 min on 1 min off

3 x 90 sec on 90 sec off

10-15 min cooldown easy pace to bring Heart rate down.

Wednesday 15 Jul
19:30 - 20:30

Wednesday Evening Run Session

Location :

Stewart’s Melville College
Queensferry Road

Monday 20 Jul
18:15 - 19:15

Monday Evening Run Session

Royal Commonwealth Pool
21 Dalkeith Rd
EH16 5BB