SUMMER 2024 TRAINING PROGRAMME
16th April 2024 – 12th September 2024
HEALTH & SAFETY:
- Risk Assessments: Our “Generic Club Risk Assessments” are posted on the Club website “Training” page, please ensure you have read and understand them.
ON-LINE TRAINING SESSION BOOKING:
- We will continue to operate our on-line booking system, which will identify training sessions, venues and session leaders. By signing up you are assisting the Coaches in planning sessions.
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 might be brought to training through group warm-up / warm-down runs, meeting at a 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 do.
- Please ensure that you arrive promptly at the appointed session start time, WARMED-UP AND READY TO START.
- Wear Hi-Viz clothing and footwear appropriate to the session and conditions.
TUESDAY TRACK INTERVAL TRAINING:
- Track Interval sessions will be held on Tuesdays at Beeslack on grass. The Sessions outlined below are dependent upon weather and underfoot conditions, therefore subject to change.
- Pre-training group warm-up (see above): Meet 7.00pm at Beeslack for an out and back group run / jog ahead of the session, which will commence on the playing fields at 7:15pm. Otherwise. be warmed up and ready to start training at 7.15pmGroup warm-down around playing fields.
- 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.
- Track sessions will generally comprise warm-up drills followed by the designated training session.
- To afford a transition onto grass and from summer to winter, a few “lighter” sessions have been incorporated each end of summer training (but they’re only as light as you make them).
- Note: If you’re unable to attend club training you can follow the proposed generic training session programme outlined below on your own, or speak to one of the coaches.
| April 2024 | May 2024 | June 2024 | |||
| Date | Session | Date | Session | Date | Session |
| Winter | Training | 07/05/2024 | Pyramid* | 04/06/2024 | 6x800m |
| Winter | Training | 14/05/2024 | 4x1km | 11/06/2024 | Paarlauf* |
| 16/04/2024 | 2x3x600m | 21/05/2024 | 2x4x600m | 18/06/2024 | 5x1km |
| 23/04/2024 | 5x800m | 28/05/2024 | 2ml Time Trial | 25/06/2024 | 2ml Time Trial |
| 30/04/2024 | 2ml Time Trial | – | – | – | – |
| July 2024 | August 2024 | September 2024 | |||
| Date | Session | Date | Session | Date | Session |
| 02/07/2024 | 2x4x600m | 06/08/2024 | Paarlauf* | 03/09/2024 | 5x800m |
| 09/07/2024 | Pyramid* | 13/08/2024 | 5x1km | 10/09/2024 | Shuttle Relays* |
| 16/07/2024 | 5x1km | 20/08/2024 | 2x4x600m | Winter | Training |
| 23/07/2024 | 6x800m | 27/08/2024 | 2ml Time Trial | Winter | Training |
| 30/07/2024 | 2ml Time Trial | – | – | Winter | Training |
* Sessions you might not be familiar with:
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TUESDAY MONTHLY “HANDICAP” (2 miles):
- “Handicaps” will be held on the last Tuesday of each month on the Old Railway Line (weather dependant), predominantly led by Dave with assistance from Coaches, Leaders and volunteers.
- 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 and at Auchendinny turn-around point (mouth to the “Tunnel” just beyond the bridge over the North Esk). At least one of the “turn-around” group will need a bike to take a watch from the start.
- Pre-training “group” warm-up: Meet 7.00pm at Beeslack playing fields for a group run / jog along the old railway to Esk Bridge carpark (at the foot of Harpers Brae) meeting point for 7:15pm start, otherwise be warmed up and ready to start at 7.15pm sharp. Group warm-down back to Beeslack.
- Start and finish is to the north of the Esk Bridge carpark and will be preceded by warm-up drills starting at 7.15pm.
- The “Handicaps” provide you and the coaches a means of gauging your level of fitness / progress.
THURSDAY HILL TRAINING: THE BROOMHILL LOOP
- We’re trying out a new venue this summer for Thursday Hill Training, at Broomhill, which most of you will know is at the Top of English Lane (Broomhill Road).
- Access to English Lane is off Bog Road. If you’re not local and need to travel by car, there might be a few parking spaces at the bottom of English Lane (Broomhill Road), or at the top by the church. Alternatively, on-street parking is available on Bog Road, a short jog away. Please Park considerately.
Broomhill Map
- Sessions will generally start at 7.00pm sharp until the end of August, following which an earlier start might be necessary due to shortening daylight hours.
- The full loop shown is 850m – 900m so you might consider doing a group warm-up, meeting at the top of “English Lane” (Broomhill Road) and doing a lap or two of the full loop, otherwise, please arrive at the designated meeting point (SW Corner, approximately 300m to the west of the mast) warmed up and ready to go.
- Sessions will be lead on a rota basis by our qualified Coaches / Run Leaders, comprising timed efforts, with active jog recovery back to your starting points. These will be determined on the night to suit the abilities of those attending.
- Options include:
- Uphill strength endurance: 200m (yellow), 300m (blue & yellow) or 400m (Purple, blue & yellow).
- Downhill 200m leg speed: Using (blue & purple).
- Full loop (850m – 900m): Hill Racing endurance and technical skills development.
- Yellow-dashed section: Hill racing technical climbing or descending skill development.
- Health & Safety:
- Downhill sessions will depend upon weather / underfoot conditions and footwear.
- Using yellow section for downhill might present a problem stopping to avoid hitting the wall.
- If it’s windy, then we might drop to the lower more sheltered purple / blue section.
- Sessions will be dependent upon weather and underfoot conditions.
- Headtorches might be required as the daylight hours shorten.
- The variations / combinations are open to your imagination.
- Consider group warm-down around the Loop before heading home.
ADDITIONAL GROUP “SOCIAL” RUNS:
- Monday Evenings: Gerry Timoney facilitates a “Monday Run Club (MRC)” Group.
- Wednesday Evenings: Susie Maxwell facilitates a “Pentland Fun Runners” Hill Running Group.
- 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.
- These are informal Groups; not organised by Penicuik Harriers. All are welcome. If you’re interested in attending, then I can pass on your contact details.
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.
Should you have any queries regarding Club training or require any assistance with planning your own individual training, then please don’t hesitate to give me, or any of the coaches, a call.
On behalf of the Club, Committee and Coaches.
Dave Cairns
UKA Level 3 Performance Coach – Speed & Endurance
