Training
Training
Updated 01 December, 2011
Harriers meet on Tuesday and Thursday evenings at 7pm, in the winter at Summerheath Hall, Summerheath Road (B2104), Hailsham and in the summer at Hailsham Community College, Battle Road (A295) on the School track.
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Harriers training
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SAFE RUNNING - Click here for some useful tips
Remember, wear high visibility clothing during any training in the dark
|
Date |
Session |
Recovery |
Venue |
|
01/12/11 |
400
600 800
1000 800
600 400 metres |
1min 4/600
90secs 6/800
2mins 8/1000
2mins 1000/800 |
Forest View |
|
06/12/11 |
10 x
hills |
Built in |
Milland |
|
08/12/11 |
6
and 8
x 800 metres |
90 secs A group
2 mins all others |
Hawthyland/Forest View |
|
13/12/11 |
Turkey Trot (3mile
club race) |
Fun for all 6.45
for 7.00 p.m. |
Summerheath Hall |
|
15/12/11 |
30 mins Paarlauf
|
Built in
|
Forest View |
|
18/12/11 |
Rearranged
Cross Country |
East Sussex Sunday
Cross Country League |
Firle |
|
20/12/11 |
3
and 4
x 1 mile |
2 mins A group
2.5 mins all others |
Hawthyland |
|
22/12/11 |
Interval running during a
5 mile run |
1 min x 1min
2 min x 2min 3min
x 3min 2min
x 2min 1min
x 1min |
Winter Course |
|
26/12/11 |
Boxing Day Jog
Club Fun Event |
Roughly 3mile run
Estimate your
own time. 10.00 for
10.30a.m. start. |
Summerheath Hall |
|
27/12/11 |
8
x figure of
eight |
Built in |
Forest View |
|
29/12/11 |
10 x hills
|
Built in |
Milland |
|
03/01/12 |
1000 metres + 400 metres
x 3 and 5 sets( A group) |
1000 then 1 minute
400 then 3 minutes |
Forest View/Milland |
|
05/01/12 |
600 metres
x 6
and 8 |
90 secs A group
2mins all other |
Forest View/Hawthyland |
|
07/01/12 |
Sussex County Cross
Country Championships |
Run for your club |
Stanmer Park Brighton |
|
08/01/12 |
Pett
Village Cross Country |
East Sussex Sunday
Cross Country League |
Pett Village Hall |
|
10/01/12 |
4
x figure of
eight |
Built in |
Milland |
|
12/01/12 |
2 mins to the mark
|
90 secs |
Forest View |
|
14/01/12 |
Sussex County Cross
Country League (5
miles) |
Run for your club |
Little Common |
|
17/01/12 |
1000 metres
x 6
and 4 |
2mins A group
2.5 mins all others |
Milland |
|
19/01/12 |
30 mins Paarlauf
|
Built in
|
Forest View |
|
21/01/12 |
Masters
County Cross Country
Championships |
See Andy or Flick for information or
to enter |
Lancing |
|
24/01/12 |
10 x
hills |
Built in |
Milland |
|
26/01/12 |
400
600 800
1000 800
600 400 metres |
1min 4/600
90secs 6/800
2mins 8/1000
2mins 1000/800 |
Forest View |
|
29/01/12 |
Ashdown
Forest Cross Country |
East Sussex Sunday
Cross Country League |
Ashdown Forest |
|
31/01/12 |
4
x 400 metres
x 3
and 4
sets |
1 min
plus 1 small lap
between sets
A group 4 sets |
Forest View |
|
02/02/12 |
8
x figure of
eight |
Built in |
Forest View |
|
05/02/12 |
Chichester
10k
|
S.R.R.G.P. |
Chichester |
|
07/02/12 |
6
and 8
x 800 metres |
90 secs A group
2 mins all others |
Hawthyland/Forest View |
|
09/02/12 |
Interval running during a
5 mile run |
1 min x 1min
2 min x 2min 3min
x 3min 2min
x 2min 1min
x 1min |
Winter Course |
|
12/02/12 |
Wadhurst
Cross Country |
East Sussex Sunday
Cross Country League |
Wadhurst School |
|
14/02/12 |
3
and 4
x 1 mile |
2 mins A group
2.5 mins all others |
Hawthyland |
|
15/02/12 |
Coaches
meeting for new schedule |
|
|
|
16/02/12 |
30 mins Paarlauf
|
Built in
|
Forest View |
|
18/02/12 |
Sussex County Cross
Country League (5
miles) |
Run for your club |
Lancing |
|
19/02/12 |
Brighton
Half Marathon |
S.R.R.G.P. |
Brighton |
|
21/02/12 |
1000 metres + 400 metres
x 3 and 5 sets( A group) |
1000 then 1 minute
400 then 3 minutes |
Forest View/Milland |
|
23/02/12 |
10 x
hills |
Built in |
Milland |
Harriers meet on Tuesday and Thursday evenings at 7pm, in the winter at Summerheath Hall, Summerheath Road (B2104), Hailsham and in the summer at Hailsham Community College, Battle Road (A295) on the School track. The training schedule set out on this page is discussed by the coaches before being implemented.
The main training at these sessions is geared to faster running (much easier to do in a group). On any structured training schedule faster running is recommended (even for those involved in marathon training). All sessions involve fast groups and not so fast groups, (there is always someone the same standard). Many sessions are designed to bring all standards together which brings about a good club atmosphere. Harriers meet to run together all over our local area.
On holiday? come along.
Does this seem like something you should be trying? Give it a try, come along to any training session and Harriers will do there best to make you welcome (remember Harriers are a mixed bunch of all ages). Further information can be obtained from any of the Harriers.
Being involved in a running club brings a lot of different things to running:-
it is not just for the very best,
it is not just about beating other runners,
it is not elitist,
it is about enjoying your running,
it is about fitness.
Even if you are not in our area, club involvement is right, interested, still interested see our links page I'm sure you will find something there.
SAFE RUNNING
These notes aims to provide all runners with tips on safer running, both on club runs and when undertaking individual training runs.
It does not include information on activities such as warming up or cooling down which are an important part of injury prevention.
Members should wear light coloured or high visibility clothing when training. During winter months, members are required to wear some form of reflective clothing. Additionally, members are encouraged to make use of the wider range of lighting now available such as headlights and pulsating lights.
General Tips for Running Safely
Never run if you are feeling unwell, unfit or are in any way injured.
If possible run with a partner and tell someone when and where you are going.
Avoid hooded tops, caps or anything else that restricts your vision.
A secure pocket or bum bag is a good way of keeping things out of sight and safe.
Do not wear a headset as this will impede your hearing and will make you unaware of your surroundings such as the danger of oncoming cars. You will be oblivious to car horns and shouts of "watch out".
If you have asthma ensure that you take your reliever inhaler with you. Carry identification, i.e. name, phone number (on a shoe label) and any special medical information. On a long run it is also advisable to carry change and a mobile phone.
Try not to frighten other pedestrians by running up behind them. Never expect a motorist to know where you are going to run and always use the 'look thrice' rule when crossing the road.
Route Planning
When
undertaking individual training runs: -
Always plan the route carefully to avoid getting lost and to take into account the ability of the people running with you.
Vary the route if you run regularly.
Circular routes are safer because you don't have to retrace your steps.
If possible check the route beforehand, check if other people are using it which is always a good sign.
Running in Groups
It is best to run in groups for a variety of reasons, the most important being safety in numbers.
Never leave a group member behind no matter what their excuse is e.g. they think that they are holding up the rest.
Always look out for the well being of your group members particularly if they are new.
Generally one person should lead and use one good runner to monitor the group and keep with stragglers.
Count the number in the group and regularly check the number to ensure that they all stay together.
If space
and traffic allow then looping back -
When running in pairs or a group, exercise extreme caution if you are running side by side. The runner on the extreme can be in grave danger of a sudden impact from cars on virtually every type of road, but especially on country roads.
When running closely packed together, be aware that your vision of obstacles, such as the path level or holes in the road may be blocked by the person immediately in front of you.
Keep reasonably well apart so that you can see what is coming. Warn others in the group of any danger such as changes in path level, bollards, oncoming cyclists etc.
Winter Running
Wear clothing in layers so as to trap a warm layer of air, but avoid overdressing.
Drink adequate amounts of water as you will still perspire and need to replace lost fluids.
Consider carrying/wearing a hat and gloves in winter conditions, you may not need a hat whilst running, but if you stop you will soon become cold. Remember that the body loses much of its heat from the head.
Summer Running
Make sure that you are hydrated before going out on a run in summer even when the sun is not shining.
Take adequate drinks with you and replenish if necessary.
Warm muggy conditions induce excessive perspiration you will need to take sufficient drinks to combat this.
If you feel dizzy, nauseated, as if you have dry skin or chills, stop running, get a drink and look for some help immediately.
Dealing with Dangerous Situations
Always stay alert when running; the more aware you are of your environment the less vulnerable you will be.
Be aware of dogs, give them a wide berth. Avoid running up behind horses, use you discretion when passing them.
If you are running on the road and an approaching car is not giving you a wide berth do not hold your ground, swallow your pride , get off the road and live to run another day.
Running is fun.
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