Athletes run down from Inveralmond as part of their warm-up. Younger athletes must be accompanied by an adult. Or you can use the Station South Car Park and warm up from there.
There is a day-glo number attached to each lamp post saying how far it is from the top.
1. Tough session for experienced distance runners –Start at underpass (260m) and run hard all the way to the top (lamp post “0”) Jog down briskly and repeat up to 10 times
Younger or less experienced runners could start their first run higher up (e.g. lamp post 180) Or they could start from the underpass but finish lower down (e.g. lamp post 90)
2. Half pyramid – Start at underpass (260m) and run hard all the way to the top (lamp post “0”) Jog down to the next lamp post up (210) and run back to the top. Carry on doing one lamp post less each time (starting at 180, 150, 120, 90, 60 & 30).
Younger or less experienced runners could start their first run higher up (e.g. lamp post 180)
3. Sprinters’ session – Start near the top (lamp post 30) and sprint to top (lamp post “0”). Walk back to lamp post 60 and sprint to the top. Rest for 3 minutes and repeat.
The above are only some examples. You can plan a session to suit yourself using any distance or mixture of distances. But we would like you to tell the coach what you plan to do.
In general distance runners will run further but slower with quite a short recovery.
Sprinters will run shorter distances fast, but will need a longer recovery.
Caution Please keep to the left when running up and jogging/walking down.
