Metro Senior Training

We recommend that new members or runners looking to join come along on a Thursday night. These sessions can be easily adjusted on the night by our coaches dependent on your running background. We also have regular social runs through the year which are an excellent opportunity to meet fellow members before going to our organised training sessions.

Check out some of our popular training routes on Strava.

B&Q; 10 Mile, B&Q; 9 Mile, B&Q; 7 Mile, B&Q; 6 Mile, Grandholm 5 Mile, Metro Summer *6* Mile, 4 Mile

Check out some of our popular social routes on Strava.

Lighthouse, Brimmond, Crathes, Cove, Danestone, Dobbies, Dunecht, Garthdee, Hill o Fare, Kirkhill, Rob's Legendary Route, Scolty, Sheddocksley, Smiddybrae, Tollohill

22nd April 2025 - 16th October 2025

Day	Date	Venue	Session	Start Time
Tuesday	22/04/2025	Beach Prom	Pyramid Session, 1, 2, 3, 4, 5, 4, 3, 2, 1 with 50% recoveries. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	24/04/2025	Hazlehead	5 x 1500 metres with 2-1/2 mins active recovery between each. Turn up ready to run.	6:00pm
Tuesday	29/04/2025	Balgownie Track	3 sets of 5*300m with 1 minute recovery between reps and 5 minutes between sets. Jog recovery between sets. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	01/05/2025	Hazlehead	Pyramid session,200, 300, 400, 500, 500, 400, 300, 200 x 2 sets 100 metres jog recovery between each (1min after 500), 3 mins betweens sets. Turn up ready to run.	6:00pm
Tuesday	06/05/2025	Duthie Park	Progressive Tempo DSL 30-minutes (15-minutes out and back). Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	08/05/2025	Hazlehead	6 x 1000metres with 1-1/2 Mins active recovery between each. Turn up ready to run.	6:00pm
Tuesday	13/05/2025	Balgownie Track	2 x 400's with 1 min active recovery, 6 x 800's with 1-1/2 mins then 2 x 400's with 1 min active recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	15/05/2025	Hazlehead	20 x 200 metres, 4 x 300Metres, 4 x 400metres, 4 x 300metres, 2 x 200metres with 100 metre jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	20/05/2025	Balgownie Track	Tempo, 3 laps (1200m) tempo, 8*400, 3 laps tempo (1200m), 3-4 100m sprints. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	22/05/2025	Hazlehead	6 x 1200 metres with 300 metre jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	27/05/2025	Balgownie Track	10 x 600m with 200m active recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	29/05/2025	Hazlehead	12 x 500 Metres with 1 min active recovery between each. Turn up ready to run.	6:00pm
Tuesday	03/06/2025	Beach Prom	Pyramid Session, 1, 2, 3, 4, 5, 4, 3, 2, 1 with 50% recoveries. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	05/06/2025	Hazlehead	8 x 800 Metres with 200 metres jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	10/06/2025	Balgownie Track	4 sets of 4 x 200m with 1-minute recovery. 5-minutes between sets. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	12/06/2025	Hazlehead	4 x 400metres with 100 Metre jog, then 6 x 500 metres with 1mins active recovery, then 4 x 400metres with 100 Metre jog between each. Turn up ready to run.	6:00pm
Tuesday	17/06/2025	Duthie Park	Loops 15*1-minute on, 1-minute off. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	19/06/2025	Hazlehead	2 x 1500 (2-1/2 Min active recovery), 2 x 1200 (300 Metres jog recovery), 2 x 1000 (1-1/2 mins between each). Turn up ready to run.	6:00pm
Tuesday	24/06/2025	TBC	4 mile tempo at around 10K pace, then 4 x 20 second strides at the end. Jog recovery between sets. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	26/06/2025	Hazlehead	16 x 300 metres with 100 metre jog recovery. Turn up ready to run.	6:00pm
Tuesday	01/07/2025	Countesswells	Loops Approx. 1500m. 4-5 reps with 2.5 minutes active recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	03/07/2025	Hazlehead	1 x 800 metres with 200 metre jog, then 4 x1500 metres with 2-1/2 mins active recovery, then 1 x 800 metres. Turn up ready to run.	6:00pm
Tuesday	08/07/2025	Duthie Park	Paarlauf 30-minute continuous. Reps are approximately half of a full loop. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	10/07/2025	Hazlehead	20 x 200 metres with 100 metre jog between each. Turn up ready to run.	6:00pm
Tuesday	15/07/2025	Balgownie Track	Track Championships (1) 800, mile, 3k	6:30pm
Thursday	17/07/2025	Hazlehead	6 x 300, 2 x 400 metres with 100 metres jog recovery 2 x 500 metres with 1 min recovery, then 2 x 400 metres and 6 x 300 metres 100 metres jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	22/07/2025	Balgownie Track	12*400m with 200m float. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	24/07/2025	Hazlehead	5 x 1500 metres with 2-1/2 mins active recovery between each. Turn up ready to run.	6:00pm
Tuesday	29/07/2025	Balgownie Track	Track Championships (2) 800, mile, 3k	6:30pm
Thursday	31/07/2025	Hazlehead	14 x 400 metres with 100 metres jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	05/08/2025	Beach Prom	1, 2, 3, 4, 5, 4, 3, 2, 1 with 50% recoveries. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	07/08/2025	Hazlehead	4 x 800 Metres with 200 jog recovery, then 1 x 1,000 metres with 1-1/2 mins recovery, then 4 x 800 Metres with 200 jog recovery. Turn up ready to run.	6:00pm
Tuesday	12/08/2025	Balgownie Track	Track Championships (3) 800, mile, 3k	6:30pm
Thursday	14/08/2025	Hazlehead	12 x 500 metres with 1 min active recovery between each. Turn up ready to run.	6:00pm
Tuesday	19/08/2025	Countesswells	Loops, Approx. 1500m. 4-5 reps with 2.5 minutes recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	21/08/2025	Hazlehead	6 x 1000 metres with 1-1/2 mins active recovery between each. Turn up ready to run.	6:00pm
Tuesday	26/08/2025	Balgownie Track	400/200, 12*400m with 200m floa. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	28/08/2025	Hazlehead	Pyramid session,200, 300, 400, 500, 500, 400, 300, 200 x 2 sets 100 metres jog recovery between each (1min after 500), 3 mins between sets. Turn up ready to run.	6:00pm
Tuesday	02/09/2025	Duthie Park	Progressive Tempo DSL 30-minutes (15-minutes out and back). Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	04/09/2025	Hazlehead	26 x 1200 metres with 300 metre jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	09/09/2025	Duthie Park	6 x of DP loops (approx. 950m) with 90-seconds active recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	11/09/2025	Hazlehead	2 x 200 metres, 4 x 300Metres, 4 x 400metres, 4 x 300metres, 2 x 200metres with 100 metre jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	16/09/2025	Beach Prom	1, 2, 3, 4, 5, 4, 3, 2, 1 with 50% recoveries. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	18/09/2025	Hazlehead	2 x 1500 (2-1/2 Min active recovery), 2 x 1200 (300 Metres jog recovery), 2 x 1000 (1-1/2 mins between each). Turn up ready to run.	6:00pm
Tuesday	23/09/2025	Duthie Park	Duthie Park loop 15*1-minute on, 1-minute off. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	25/09/2025	Hazlehead	16 x 300 metres with 100 metre jog recovery. Turn up ready to run.	6:00pm
Tuesday	30/09/2025	Balgownie Track	14*200m with 200m float. Float should be approx. 10-15 seconds slower than 'on' 200m. E.g. 40s 200m, followed by 50s 200m float. Athlete takes total time to run session for future sessions. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	02/10/2025	Hazlehead	8 x 800 Metres with 200 metres jog recovery between each. Turn up ready to run.	6:00pm
Tuesday	07/10/2025	B.O.D.	5 x Claymore loops with 2.5-3 minutes. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	09/10/2025	Hazlehead	20 x 200 metres with 100 metre jog between each. Turn up ready to run.	6:00pm
Tuesday	14/10/2025	Grandholm	10 x 60 second hill reps. Jog back recovery. Strides and drills 6.15pm. Session to start at 6:30pm	6:30pm
Thursday	16/10/2025	Hazlehead	2 x 1000, 2 x 1200, 2 x 1500, then 1 x 800 metres with 100 metres jog recovery between each and 2-1/2 mins between each. Turn up ready to run.	6:00pm