Training/Coaching

Rossendale Harriers train twice weekly (Tuesday and Thursday evenings ) at Marl Pits Sports centre Newchurch Road Rawtenstall.
Sessions usually start at around 7.00pm.We have changing,shower and refreshment facilities available.We cater for all ages and abilities and everyone is made welcome.

Seniors. Usually split into groups depending on ability although more structured quality training sessions are now available devised for everyone by our more experienced runners and catering for all abilities. During the Summer months training is either taken on the local hills ( off road.multi terrain) or on the track or road depending on preference.During the Winter months training is taken on the roads either in structured group sessions or pack runs or on the track.

Juniors. See the Junior website for a more detailed outlook on our Junior section, go to www.rossendalejuniorharriers.tk (click)
Junior training is taken by our fully qualified UKA coaches and is usually taken on the track in properly structured sessions. Junior coaches are all CRB checked and are First Aid trained.

First steps. Training for beginers or those less fit and considering getting on the ladder to fitness and better health we have our Monday night First Steps to fitness courses,again at Marl Pits at 7.00pm. These sessions are conducted by experienced athletes able to offer help and advice.If you think this is for you please come along ,its all very friendly !

Weights room/Gym. Rossendale Harriers has its very own gym which has all of the usual equipment. Members (over 18)have 7 day access to our gym.

Keys for the gym (for fully paid up members only) can obtained 7 days a week from Watts News agents at 53 Burnley Road East Waterfoot which is only 5 mins drive away. They can be obtained and signed for on production of a club membership card.(Ask for the door combination)

They can also be obtained on club nights from the shop or from certain club officials.



Training plans ( Seniors )
Jon Ferguson one of our more experienced athletes has put together a structured training plans for the months ahead.If you are interested and want to have a look at the training plan click on the link below to open up the document.

Jan 2010 Training Plan (click)
Feb 2010 training plan (click)
March 2010 training plan (click)
....................................................................................

Nick Harris along with several other coaches and our more experienced members will be taking a look at the way our senior coaching is progressing and how it can be improved. If you have any ideas or would like to become a qualified coach yourself please contact Nick ( see the contacts page )

Below you can find several documents supplied by Nick which you may find useful when planning your training and some useful hints and tips on how to avoid those dreaded injuries.Click on the document to open them (microsoft word format)

Hamstrings (How to avoid injury,stretching etc updated 2011/08
Training planner (Ideas on planning your training)(click)
Warm ups (Warming up before exercise)
Training exercises for the knee ( Train the knees)
Speed training/sessions (Ideas on speed training)
Marathon running ( tips on running marathons)
Fast Feet Training ( Latest training aid added 13/1/07)
Mobility Exercises ( Useful exercises to improve mobility)Added 15/1/07
Exercises to strenthen your back ( Added 15/1/07)
Half Marathon Training Plan ( Planning on running the half marathon,have a look at this training plan its just what you need ! Added 1/2/07)
Stretching exercises Added 6/6/07
Advice on diet (Advice on diet.Updated 16/3/08)
Core strenthening and exercises (added on 27/10/08)
Anterior cruciate ligament exercises (added on 18/8/08)
Uphill and downhill technique (added on 27/10/08)
Training session measure (added on 5/11/08) notes on how to measure the effectiveness of your training session
Calf injuries (Added 20/11/08)
Achilles tendonitis rehab. (Added 20/11/08)
Core/strength exercises (Added and updated 26/3/09)
Running technique (Added 29.5/09)
...........................................................................................................
Coaching Session planner.
This document is designed to assist our coaches with their sessions
To view or download the Coaching session planner click on the link below.
Coaching session planner
...........................................................................................................
Advice for coaches taking pack runs.
Taking a group of youngsters or even adults out into the countryside can be fraught with dangers although with proper planning mishaps can be avoided. Nick has produced an article outling simple measures which can be taken to help prevent problems along with your responsibilities as a leader or coach.Click on the link below to view or download the document.
Advice for coaches/pack runs (click)
...........................................................................................................
Injured and need a physio ?
Contact Jon Edmondson at Radiant pysiotherapy 01706 218255
www.radiantpysiotherapy.com


.....................................................................................

Watch this page for all things related to our club training and coaching

...........................................................................................................

New Level 2 coaches at Marl Pits May 08