Welcome to Dumbarton Athletic Club
Welcome to Dumbarton Amateur Athletics Club Website.
Whether you are a member of our club or just visiting our site we hope that you enjoy the experience.
Please use the contacts page to leave any comments or questions that you have, they would be most welcome and we will endevour to get back to you as soon as we can.
If you wish to come along to one of our training sessions then please look at our training page to see timings and locations.
We welcome all runners of any ability to our training sessions and our club, if you like what you see then you are more than welcome to join our club.
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Pre start information for winter training programme - To get the best from the plan balance training with good nutrition, hydration and quality sleep. Before setting out on an exercise regime you are well advised to visit your doctor for a check-up. A good doctor will be pleased to see you and should give you some advice on setting out – particularly if you have had a health problem like asthma or suffer from carrying excess weight. The plan includes different types of training (some are listed below) and progresses in volume and intensity before tapering for Race Day. Make the plan personal to you. You don’t have to run the full amount because ‘that’s what the plan says’. If you miss some of the plan as a result of injury, illness or other pressures, don’t try to make up for lost time by cramming the missed training in and doing more. If you’re feeling tired, adjust the plan, reduce the intensity of the run or go for an ‘easy’ run instead of trying to force yourself to fit in the workout. This can increase the risk of further fatigue, injury or illness. Also try to get a massage a couple of times during the 14-week programme to help recovery and reduce the risk of injury. On the day of the race, don’t try any food/drinks/gels that you haven’t tried before in training. Stick to what you’re used to. Training As you’ll see, most of the training sessions set are to be run at a particular effort/pace Below is a link to the Daniels Running Calculator which you can use to work your training paces for each session: https://runsmartproject.com/calculator/ NOTE…this doesn’t mean you must run at these paces. They are based on flat terrain, good weather and that you’re feeling good. Adjust them to suit if you need to. Alternatively you can use these descriptions. Easy 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. If you use Heart Rate training, the effort should be around65-79% of your Maximum HR Heart Rate (HRmax). Marathon These runs are performed at current marathon pace or goal pace. If you haven’t run a marathon recently but have done so previously, be realistic in as to what pace you can run at this effort. If you don’t have a pb then add 33-40secs/mile on to your 10km race pace OR it can be roughly worked out in the range 80-90% of your HRmax. Threshold/Cruise Intervals The effort for these runs can be described as a “controlled discomfort”. Paces for these are between 10miles-Half Marathon pace OR 88-92% of HRmax Club Festive Races - Here’s the dates for the next round of club races: Saturday 3rd December, Club 6m Cross Country; Saturday 17th December, Club 3 mille Christmas Handicap; and Saturday 31st December, Club New Year Handicap Race, Whinney Hill. More details can be found on our Club calendar. Dunbartonshire Cross Country, Sunday, 13th November - No better opportunity than this Sunday to show your support for your club by both volunteering and running for your Club. Please meet at Balloch Park for 9:30am to help set up the course and gazebos. The more helpers the quicker the job is done. Then at 12pm we need marshals for the junior races and administration help. The times of the senior races are TBC, however there will be plenty of jobs on the go so please pitch up early. For those wishing to run, there will be an entry list doing the rounds on Tuesday night. The feedback you post on sites regarding races being well organised is evident time and time again. This weekend DAAC is in the spotlight so please spare some time if your family and work commitments allow.
Here at DAAC we have some helpful advice to get your training on the right track. Click the link below to find out more.
Training Resources >
- DAAC training schedule
- Types of training and groups
- Training routes
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