The “Quotient” Loop Winter Training Programme
w/c 26 October 2020 – w/c 12 April 2021
Please ensure that you read and understand the Return to Club Training guidance and respective Risk Assessment documents posted on our Club website “Training” page:
- Generic Risk Assessment Road Running Training Adult Group-V2
- Road Running Training Adult Group Risk Assessment-Quotient Loop-V2
- COVID-19 Risk Assessment-Penicuik Harriers-V2
- Generic Risk Assessment Off-Road Training Adult Group-V2
Training, as outlined in the Return to Club Training guidance, will be as follows:
Thanks to the cooperation of Scottish Enterprise, we have now secured an alternative training venue at the Bush Estate (to be known as the “Quotient” loop), where we will continue to train for the foreseeable future.
Sessions will be banded in line with your current estimated 5km time and will attempt to integrate all levels of ability, with athletes grouped alongside others of similar ability:
– Group 1 (sub 21 minutes) – Group 2 (21 – 24 minutes)
– Group 3 (24 – 27 minutes) – Group 4 (27 minutes +)
All sessions will commence at 7:00pm sharp so you should arrive at the venue, warmed-up and ready to start the session, which will generally comprise warm up drills followed by the designated session.
For those who may feel uncomfortable with formal interval training or perhaps recovering from illness or injury, we offer a Jog Leader lead training option on Monday evenings (Group 4), which will hopefully help you improve general fitness and provide a base on which to build.
Formal interval sessions will be provided on Tuesdays (Group 3), Wednesdays (Group 1) & Thursdays (Group 2) lead respectively by Susie, Dave & Charlie.
Wear high-viz clothing and footwear appropriate to the conditions.
Monthly Handicaps in their traditional format will be dependent upon relaxation of current Government restrictions. However, we still intend staging monthly 2 mile “Time Trials” where everyone will have their start/finish times recorded. Irrespective of which group you are in we expect everyone to participate in order to provide us with guidance on your progress.
The Interval Sessions outlined below are intended for Groups 1, 2 & 3 and are dependent upon weather and underfoot conditions, therefore subject to change. Group 4 Training will be set by the Jog Leaders and comprise lighter sessions focusing generally on technique and development of aerobic fitness.
|October – December||January & February||March & April|
|Date (w/c)||Session||Date (w/c)||Session||Date (w/c)||Session|
|02/11/2020||4x1km||18/01/2021||2ml Time Trial||08/03/2021||2x3x600m|
|09/11/2020||2x4x600m||25/01/2021||5x800m||15/03/2021||2ml Time Trial|
|16/11/2020||2ml Time Trial||01/02/2021||5x1km||22/03/2021||6x800m|
|30/11/2020||5x1km||15/02/2021||2ml Time Trial||05/04/2021||2x6x400m|
|07/12/2020||2x4x600m||22/02/2021||6x800m||12/04/2021||2ml Time Trial|
|14/12/2020||2ml Time Trial|
Please feel free to give me or any of my fellow coaches a call if you have any queries regarding winter training or require any assistance with planning your training.
UKA Level 3 Performance Coach – Speed & Endurance