Hillingdon Athletic Club - Adults Information
Getting involved is straightforward & simple!
Come along!
Come along to a training session if interested in athletics and running, your first four weeks are free!
Bring your trainers!
Bring your trainers and suitable sportswear (please wear high-visibility clothing during winter sessions)
Try us out!
Try us out and meet the coaches and other athletes!
Become a member!
After your free four week trial, become a club member (from £25 a year)!
Click here to complete the membership signup form
or
If you are unsure or have questions, please complete this form
Coaching is Free to all Club Members!
Your first four weeks of coaching are provided free of charge with no obligation to join the Club, although athletes must pay entrance fees for training sessions held at Hillingdon Athletics Stadium, Gatting Way, Uxbridge. To use the facilities at the Clubhouse after four weeks such as the gym and showers, you must be a member.
HAC charge no separate fees for coaching, as this is covered in the HAC membership fee.
Coached Running Training
If you haven’t been coached at a club before you may find the training a little different to what you usually do. Most of the coached running training is ‘repetition’ training, also known as ‘rep(s)’. It’s a training session where a distance is covered a number of times (repeatedly). The number of times you run the rep may vary from session to session as would the distance and the amount of time between them or the ‘recovery’ period. Sessions can take place on road, hills or on a track. For example, you could run a distance of 800m 6 times with 2 minutes recovery.
Coached sessions start with a warm up jog. If the session is from our Clubhouse in Ruislip, this will involve jogging to the training location which on average will be 1 mile from the Clubhouse.
Our training sessions consist of:
Warm up!
The warm up consists of approximately 20 minutes of static and active stretches, with flexibility drills and strides. The group members will then be told of the details of the session and what is required of them, depending on their abilities and aims.
The training session!
The session is on average is 30 minutes, including recovery periods. Distance covered is dependent on the session but can range from 5k -10k. At the end of the session, your coach may review the session with the group. Your times are recorded by our coaches.
Cool down!
The session is followed by a cool down jog back to the Clubhouse. Our coaches will then go through an optional 10 minute core & strength training with light stretches. Gym, showers and bar are available for use.
The training group!
All of our coaches will ease you into their groups, so don't be intimidated by your perceived ability based on others ability. Groups can range from 3 to 30 people at any one time!
Away from the group, the training you do will be the standard continuous runs for endurance on your own, or with people that you will meet at our friendly Club! Some people don’t do coached training but just runs of 3-10+ miles, but the best way of making an improvement over any distance is repetition training.
Coached Throws & Jumps Training
Throws and Jumps are coached at Hillingdon Athletics Stadium, Gatting Way, Uxbridge
We don’t currently offer coaching for adults just turning up for throws and jumps due in part to the technical nature of the events and also our limited coaching resources in this area. If you would like to try out some of the events, return to the events after a break from the sport or continue with these events please complete the enquiry form at the bottom of this page.
Training Schedule
Training in Ruislip
Times indicated are the session start time.
The Clubhouse at 206 Bury Street, Ruislip, is open during the following times:
| Day | Time | Details |
| Tuesday | 6pm – 8pm | Group runs, repetition training sessions and gym/ weights available |
| Thursday | 6pm – 8pm | Group runs, repetition training sessions and gym/ weights available |
| Saturday | 12pm – 2pm | Gym/ weights available (Please enquire before coming along) |
| Sunday | 9.30am – 12pm | Group long runs and gym/ weights available (group which averages 7 minutes per mile or quicker for around 9 – 13 miles over mix of cross country and road leaves at 9am. Other groups leave around 9.30am and run shorter distances) |
Training from the clubhouse is mainly on the roads and in Ruislip Woods and is suitable or everyone from beginner to elite.
All abilities are welcome, from complete beginners to hardened athletes.
Come along during any of the above times and you will find someone at the Clubhouse who will tell you about all the different groups that run and train together on the roads, track and in the woods!
Training in Uxbridge
Times indicated are the session start time.
Group training is held at Hillingdon Athletics Stadium, Gatting Way, Uxbridge, during the following times:
| Day | Times | Details |
| Tuesday | 6.30pm – 8pm | Middle distance group repetition training sessions |
| Tuesday | 7pm – 8pm | Coached session in throws |
| Thursday | 6.30pm – 8pm | Sprints & Middle distance group repetition training sessions |
Please check before going to the stadium during the winter.
All abilities are welcome to train at the track even if the athlete doesn’t intend to do track and field events because it is a safe controlled environment. However, the vast majority of adult running takes place from our Clubhouse in Ruislip.
Our field eventers, sprinters and main women’s middle distance group along with some of the middle distance men are based at the track, along with the junior athletes.
We have training groups to suit all levels of fitness and goals so you will be sure to find one that suits you. So whether you’re trying to achieve a personal best or simply want to get fit, we have something for you, no need to run or train alone any more!
Membership forms and details of the benefits of joining HAC are here.
Click here to complete the membership signup form
or
If you have any questions about joining or training with us, please complete this form