We meet at Beeslack High School at 7pm for a warm up run to Cornbank where the session starts about 7.15pm.
Tuesday training sessions are taken by Coaches some weeks and Run Leaders other weeks.These sessions are on the front page of the website. Every week is a valuable session with some weeks being a timed distance and others are a more mixed up interval session.
TRAINING SESSION FORMAT:
- UKA designated Coach / Run Leader to Athlete ratio of 1:12 will be adhered to.
- In the interest of injury prevention, the need for pre-training warm-up and post-training warm-down run / jog can’t be stressed enough. It is suggested that a closer social element is brought to training through group warm-up / warm-down runs, meeting at the designated venue 15-20 minutes before training for a group warm up then warm-down after training.
- Our Coaches / Run Leaders will oversee training, offering a “scaled back” session for those recovering from illness / injury or who might find the full session a bit too intense, it’s totally up to you how much you do. If this doesn’t appeal, Penicuik JogScotland might provide an alternative option, but you’d need to be JogScotland members, a few Harriers already go.
- Runners meet at Beeslack High School and leave promptly at 7pm to run up to the training area at Cornbank.
- Runners should ideally wear hi-vis items of clothing during darker evenings, and footwear appropriate to the session and conditions.
TUESDAY INTERVAL TRAINING:
- Weekly interval sessions will be held on Tuesdays at Cornbank on a pavement that goes around a park. The sessions are dependent upon weather and underfoot conditions, therefore subject to change.
- Pre-training group warm-up (see above): Meet 7.00pm at Beeslack for a run up to the training area at Cornbank. Otherwise. be warmed up and ready to start training at 7.15pm at Cornbank. Group warm-down running back to Beeslack.
- Sessions will be led by our qualified Coaches, Run Leaders and non-qualified Assistants, with groups split on a performance basis to afford everyone appropriate recovery. Or other sessions will have everyone training together but each runner running at their own pace/level.
* Sessions we generally use :
- Paarlauf – 3x6x200m continuous relay in pairs of similar ability, first runner runs 200m, change over to partner then jog back to your starting point in time to take over from your partner, etc.
- Pyramid – 3x200m / 2x300m / 1x600m/2x300m/3x200m with appropriate jog recoveries to your next starting point
- Shuttle Relays – 3x6x200m three groups, irrespective of ability, group 1 sprints to group 2 who all start as the first runner crosses the line, group 2 to group 3, group 3 to group 1, etc.
TUESDAY MONTHLY “HANDICAP” (2 miles):
- “Handicaps” will be held on the last Tuesday of each month at Cornbank (weather dependant), predominantly led by Dave with assistance.
- Volunteer Helpers: If recovering from illness or injury or would like to be involved but don’t fancy running, we’ll be looking for volunteers to assist with time/place recording at the start/finish. At least
- The “Handicaps” provide you and the coaches a means of gauging your level of fitness/progress.
THURSDAY HILL TRAINING: Bellman’s Road Map here
- This is a social self-timed session with guidance
- Sessions start at 7.00pm sharp
- The session is a 3 minute balance comprising of an effort running up, a recovery running back down and minimal time at the bottom before starting the next rep.
ADDITIONAL GROUP “SOCIAL” RUNS:
- Monday Evenings: Gerry Timoney facilitates a “Monday Run Club (MRC)” Group.
- Wednesday Evenings: Susie Turnbull Maxwell facilitates a “Pentland Fun Runners” Hill Running Group they can be found on Facebook PFR
- Further Options: Anyone can organise a “Social Run” at any time by messaging on the Club Facebook Social page PH Social Group to generate interest. You need to be invited to join the PHSocial Group page but just ask a member and they can invite you.
- These are informal Groups; not associated with Penicuik Harriers. All are welcome. If you’re interested in attending, then ask a club member.
POST TRAINING WARM DOWN:
- In the interest of injury prevention, post-training warm downs are strongly recommended.
- The ideal time to do your “static stretching” is while your muscles, ligaments and tendons are still warm from training. If you require guidance, then please ask.
HEALTH & SAFETY:
- Risk Assessments: Our “Generic Club Risk Assessments” are below – please ensure you have read and understand them.
Should you have any queries regarding Club training or require any assistance with planning your own individual training, then please don’t hesitate to ask at training.
We train on Tuesday and Thursday evenings. Details are on the Training Session Calender on the right hand side of the home page.
See our Find Us page for some push pins showing our training locations.
As a club affiliated to Scottish Athletics, we take the health and safety of our members seriously. As such we have completed appropriate risk assessments covering our training sessions: