Summer Training has begun!
TRAINING SESSION FORMAT:
- Training sessions are led by UKA qualified Coaches / Run Leaders on a 1:12 coach / athlete ratio.
- In the interest of injury prevention, pre-training warm-up and post-training warm-down run / jog are encouraged, with a closer social element brought to training through group warm-up / warm-down runs.
- 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.
- We train Tuesday and Thursday evenings. Details are on the Training Session Calendar on the right-hand side of the home page.
- See our Find Us page for some push pins showing our training locations.
- Runners should ideally wear footwear appropriate to the session and conditions and hi-vis clothing.
- 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.
TUESDAY INTERVAL TRAINING:
- We meet 7pm at Beeslack High School for a group warm-up run / jog prior to training on Beeslack grass track, session commencing 7.15pm. Otherwise, be warmed up and ready to start.
- Training sessions provided include a mixture of more traditional timed interval training and less formal Leader led sessions, plus our monthly “handicaps” (see below).
- Sessions are dependent upon weather and underfoot conditions, therefore subject to change.
- 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.
Some sessions you might not be familiar with:
- 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):
- Our monthly “2-mile handicaps” are held on the last Tuesday of each month, providing you and the coaches a means of gauging your level of fitness / progress over a measured course./li>
- Weather permitting, summer handicaps are held on the Penicuik – Dalkeith cycleway, on an out and back course between Esk Bridge and Auchendinny./li>
- Meet 7pm at Beeslack High School for a group warm-up run / jog prior from Beeslack to Esk Bridge carpark, for 7.15pm registration and bib number distribution. Otherwise, be warmed up and ready to start./li>
- Volunteer Helpers are always required to assist with time / place recording, etc. If recovering from illness or injury or would like to be involved but don’t fancy running, then please don’t hesitate to offer your assistance.
THURSDAY TRAINING
- We meet 7pm at the top of Broomhill Road (English Lane), at the gate onto Broomhill.
- There is no group warm-up for these sessions so be warmed up and ready to start.
- Sessions offered alternate between “Hill Training” and “Group Trail Runs” (see below).
Thursday Hill Training:
- “Hill” strength endurance sessions comprise timed efforts over varying distance on the Broomhill paths, comprising timed uphill efforts with recovery jog back to the start and notional break before starting the next rep. Over the summer the aim is to increase the distance / number of reps.
Thursday Group Trail Runs:
- “Group Trail Runs” are generally led by our Run Leaders over Penicuik Estate and surrounding trails, ranging from 4-6 miles.
GROUP “SOCIAL” RUNS:
- Monday Evenings:s: 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 PH Social 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:
- 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:
- Generic Club Training Risk Assessments: