Winter 2026/27 Training!
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 at https://penicuikharriers.org.uk/home/
- 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.
GUIDANCE ON PARTICIPATION:
- Runners should ideally wear footwear appropriate to the session / underfoot conditions and clothing appropriate to the weather plus hi-vis, particularly on dark winter nights.
- To address dehydration risk, please bring your own drinking water / hydration drink.
- If you have shared any existing medical conditions in your membership questionnaire, these will be shared with the coaches / leaders along with emergency contacts.
- Please only attend training if you feel healthy enough to do so.
TUESDAY INTERVAL TRAINING:
- We meet 7pm at Beeslack High School for a social paced 1½ mile group warm-up run to our Cornbank Park training venue to ensure everyone is warmed up and ready to go, aiming for session commencing around 7.20pm.
- Sessions are dependent upon weather and underfoot conditions, therefore subject to change at short notice, therefore participants are encouraged to meet at Beeslack for the group warm up run rather than making their own way to Cornbank.
- Training sessions include a mixture of more traditional timed intervals and less formal Leader led sessions, plus our monthly “handicaps” (see below).
- All sessions are led by our qualified Coaches and Run Leaders, with interval training groups split on a performance level basis to afford everyone appropriate recovery. Alternative less formal sessions might have everyone training together in a single group but with each runner running at their own ability pace.
Some sessions you might not be familiar with:
- Shuttle Relays – 2x6x400m 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.
- Fartlek “Speed play” Session – Flexible training mixing fast running with easy jogging during a single continuous workout.
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.
- Weather permitting, these are held at our Cornbank Park winter training venue, the exception being our “Secret Santa” Christmas handicap held early December, to avoid “Office Parties” and allowing for any weather-related postponement.
- Meet 7pm at Beeslack High School for a group “social paced” warm-up run.
- 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 Bellman’s Road (Greenhill Park junction).
- There is no group warm-up for these sessions so be warmed up and ready to start.
- Sessions offered alternate between “Hill Strength Training” and “Group Social Runs”.
Thursday “Hill Strength Training”:
- These sessions comprise timed efforts on the path linking Bellman’s Road and Cuiken Terrace.
- The session format will vary over the winter (e.g. distance, number of rep’s, etc.) but will generally comprise timed efforts with jog back to the start and short recovery before repeating.
Thursday “Group Social Runs”:
- These are generally “socially paced” runs led by our Run Leaders over a variety of routes in and around Penicuik, over 4-6 miles.
ADDITIONAL GROUPS AVAILABLE:
Although not directly associated with Penicuik Harriers, the following informal Groups offer an alternative and all are welcome. If you’re interested in attending, then ask a club member.
- 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: Through our Club Facebook Social page PH Social Group or “General” WhatsApp Group, members regularly organise “Social Runs” or “Cycles” by messaging to generate interest. You’ll need to be invited to join the PH Social Facebook and WhatsApp Groups, just ask.
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:
Penicuik Defibrillators
- UK DefibFinder