Harriers Training and News - w/c 14 September

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 15 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 400s with Neil. Meet at 6.30pm at the top of the link road (///sleepers.noticing.succeed) warmed up and ready to run.

"This session comprises of two 12 minute blocks with a 3 minute rest interval between the blocks. Each block consists of 400m at goal 5k pace - this means at the pace indicated below, not faster or slower, and each effort should be within several seconds of each other. Each effort will be followed by active recovery for 90 seconds. The aim of the session is to get used to the effort required to achieve your goal pace. Correct running form is important, especially towards the end of the session when fatigue sets in - this is why it is important to stick to your target pace!

You can find your target pace here.

The recovery time is important to help you maintain consistency, so please make sure to use the full 90 seconds."

This session is not suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the track at Wyedean School (///stupidly.jotting.general), with Eddie. More details parking and finding the track here.

• 800 @ 5k
• 8 x 400 @3k with 40 secs
• 1 x 400 @ mile

This session is suitable for junior participation.

Thursday 17 September Morning Track Session

All are welcome to these early bird sessions. Meet on the Chepstow leisure centre track at 7am. 

Sarah is coaching this week and the session is 800s, 400s, 200s. "We will start with 2x 800, then the number of 400s and 200s is optional. Finishing with your best 200."

Thursday 17 September Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins P and R.

Thursday 17 September Evening Runs

This week's run is the Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Wendy is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

This Sunday is the Porthkerry 5 MT, a 5 mile, mixed-terrain race and part of the Chepstow Harriers Club Champs.

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 7 September

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 8 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 500/300s with Bethan. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"This session comprises of two 14 minute blocks with a 3 minute rest interval between the blocks. Each block consists of 500m at level 3, active recovery for 90 seconds followed by 300m at level 2, with another 90 seconds of active recovery either walking or jogging. Aim to complete as many laps as possible in the given time.

These are different distances to the ones we usually run on the track and the aim will be to consider your pace to maintain consistency across each lap. The recovery time is important to help you maintain that consistency, so please make sure to use the full 90 seconds.

We will be completing some warm up drills before the main session starts, but please arrived warmed up and complete a lap of the track before we begin."

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie.

• 3 x 1K :: 600 @ 10k into 400@ 5K
• 200 jog
• 4 x 400 :: 200 @ 3k into 200@ mile :: 70% recovery

This session is suitable for junior participation.

Thursday 10 September Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am. 

Lindsey is coaching this week and the session is 1km repeats at level 2 with a 200m slow jog recovery between reps. With the option to do the final 400m of each rep at a slightly faster pace.

Thursday 10 September Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins P and R.

Thursday 10 September Evening Runs

This week's run is the Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Jacqui is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

No club events this week.

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 31 August

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 1 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 800s with Kev. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"Please arrive warmed up and ready to run or do a one lap warm up when at the track before session starts.

The evenings track session will consist of three parts:

• first lap at an easy pace
• next 200m at 5K pace
• last  200m above 5K (if difficult then stay at 5K pace)      

Remember recovery is important so please take full 90 sec before starting next 800m.

The idea of this session is to improve finishing pace, instil determination  and motivation to complete the last lap strongly. Please run to the finishing flag and not before - I will be watching 😎"

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie. 5 x 800 as follows:

• 600@ 5k into 200@ 3k
• recovery 2- 3 mins or HRR of 65% (https://pikefitness.com/resources/calculators/heart-rate-reserve-hrr-calculator/)

This session is suitable for junior participation.

Thursday 3 September Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am. 

Berna is coaching this week. The session this week is Pyramids, more detail on the day.

Thursday 3 September Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie.

• 20 mins @ Hills 2 and 3  
• P from top Hill 2 to top Hill 3

Thursday 3 September Evening Runs

This week's run is the St Pierre, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Derelyn is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

Sunday is Waun Fach Fell Race which is in the Chepstow Harriers Fell Series.

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 24 August

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 25 August 

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Hills with Sarah. Meet at 6.30pm in Piercefield Park by the gate (W3W: ///debate.intent.according) warmed up and ready to run.

"Meet at the gate, I will organise runners into pace groups and they will set off and remain in those pace groups, taking it in turn to set the pace and route round the park for a continuous running session. Great training for the upcoming XC season! More details on the night."

This session is suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the leisure centre track, with Eddie. 

• 4 x 600  @ 5k with 200 jog
• 4 x 400 @ 3k with 60 secs

This session is suitable for junior participation.

Thursday 27 August Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am. 

Mark is coaching this week. The session this week is 600m repetitions at a controlled effort (your 5km pace) with a 200m jog recovery between each set. Meet at 7am for some drills. The session will be finished (including a cool down) by 7.30.

Thursday 27 August Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 2o mins P and R.

Thursday 27 August Evening Runs

No social run due to the Handicap race, see below.

Other Club Events This Week

This Thursday is the Chepstow Harriers Handicap Race. Starting at the Tintern end of the Greenway, 4 miles out and back. Start times from 6:30 to 7. You need to register here, if you want to run in it. You can check whether you have registered and see your allocated start time here. 

Sunday sees the Rogue Runs Wyedean Relay and Wyedean Ultra. Good luck to all taking part!

A week on Monday (31st, next week technically, but also still this weekend, due to the bank holiday) is Machen Mountain Race, which is in the harriers fell series. This is a great, beginner friendly fell race, and is enter on day only.

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 17 August

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 18 August

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Threshold Plus v2 with Sue. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"This Tuesday’s session is on the leisure center field at 6:30. Please arrive early and warm up on the field or run to the field.

The aim of the session is to build your speed endurance and also to run at fast speeds.

• 800m starting slow and gradually building so by lap 2 you are running 5km pace. 90 secs rest.
• 800m at a faster speed than your 5km pace. 2 mins rest.
• Repeat.

I would expect the faster runners to do 4 (4.8k) and most other runners 3 (3.6k)

Remember it's your training so you can adapt, or ask me for advice."

If you want to calcuate your paces so you have an idea of what to aim for, you can do that here: https://vdoto2.com/calculator 

This session is suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the leisure centre track, with Eddie. Two variations, milers and non milers...

Milers

• 20 mins with P and R segments
• 1 x 400 at mile pace

Non Milers

• 10 x 400 @ 3k with 60secs

This session is suitable for junior participation.

Thursday 20 August Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Sarah is coaching this week. 800s with a focus on pace, making sure your last is your quickest!

Thursday 20 August Evening Track Session

No session this week due to the Rogue Runs 1 miler on the Severn Bridge, see below.

Thursday 20 August Evening Runs

This week's run is the Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Derelyn is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

Thursday sees the Rogue Runs 1 miler on the Severn Bridge, sure will be plenty of harriers running and volunteering!

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 10 August

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 11 August

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 800-400-200s with Berna. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"Session 1 is 2 x 800s at level 2, 4 x 400s at level 2, 4 x 200s at level 3 with 90 seconds active recoveries. There is the option to modify the number of efforts according to runners needs.

 
Aim to be warmed up prior to the session with jogging a couple of laps if possible. We will do some running drills and incorporate some technical tips to focus on during the main session. 

We will complete a cool down and static stretching after the main the session. 
Aim to be hydrated before the session and it’s worth bringing water/electrolyte to use during the session. 

We will meet at the far side of the track in the shade."

This session is suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the leisure centre track, with Eddie. 

• 1 x 600 (  prep pace with strides)
• 8 x 400 @ 3k with 45 secs
• 4 x 200 jog into 200 @ proactive

This session is suitable for junior participation.

Thursday 13 August Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Lindsey is coaching this week. "We're going time based again this week. A pyramid session of 2 minutes, 4 minutes, 6 minutes, 4 minutes, 2 minutes. Don't worry we'll have a whistle to keep you on track! Recovery is 90 seconds slow jog between reps."

Thursday 13 August Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins P and R.

Thursday 13 August Evening Runs

This week's run is the Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Deb is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 3 August

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 4 August

Tuesdays give the choice of two coached sessions. 

Session 1:  Combined with session 2 this week, see details below.

Session 2: This week's session 2 is at 6.30pm on the leisure centre track, with Eddie. 

"LCL race night and I get the pleasure of doing a sesh for those not going. No complexity with this, just a set of 10 x 400 but with a little sting in the tail. 

Check your 400m time from the sheet at the back of my session board - or check in advance here.

Produce 9 of these with your own recovery time ( 60 -90 secs)

No 10 has to be quicker and at a 5k faster than your present"

This session is suitable for junior participation.

Thursday 6 August Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Berna is coaching this week. "Meet on the track at 7am for warm up and drills. The session is 600m repeats with active recovery of 90 seconds after each repeat."

Thursday 6 August Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins P and R.

Thursday 6 August Evening Runs

This week's run is St Pierre, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Bridget is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

Tuesday is the fifth and final race in the 2026 GLCL Road Series hosted by Parc Bryn Bach at Parc Bryn Bach.  

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 27 July

 Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 28 July

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session 1 is Pyramids with Sue. Meet at 6.30pm on the leisure centre track.

"This Tuesday’s training is on the leisure center field hopefully in a bit cooler temperatures. Below is the planned session but it will be adapted, if necessary.

The training is aimed at developing pace judgement. It’s on a variety of distances so think about your pace and how to run the distance.

Pyramids and a choice of 3 variations.

• Group X: 1 lap, 2 laps, 3 laps, 4 laps 3 laps, 2 laps, 1 lap    Total 6.4km
• Group Y: 1 lap, 2 laps, 3 laps, 3 laps 2 laps, 1 lap    Total 4.8 km
• Group Z: 1 lap, 2 laps, 3 laps, 2 laps, 1 lap    Total 3.6km

Pace starts at level 2, Increase the pace towards level 3 after the top of the pyramid.

Recovery 90 secs Increasing to 2 mins as you increase the pace.

Looking forward to seeing you Sue"

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie. 

• 3 sets of 1200
• 600 @ 5k into 200 jog 400 @ '3k into 200 jog into 200 @ mile
• 3 mins
• Repeat

This session is suitable for junior participation

Thursday 30 July Morning Track Session

No morning track session due to the Handicap race, see below.

Thursday 30 July Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie.  20 mins P and R.

Thursday 30 July Evening Runs

No social run due to the Handicap race, see below.

Other Club Events This Week

This Thursday is the Chepstow Harriers Handicap Race. Starting at the Tintern end of the Greenway, 4 miles out and back. Start times from 6:30 to 7. You need to register here, if you want to run in it. You can check whether you have registered and see your allocated start time here. 

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 20 July

Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 21 July

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session 1 is 400s with Berna. Meet at 6.30pm on the leisure centre track.

"The speed session is 400 metre repetitions which is 1 lap of the track with 90 seconds active recovery after each lap. Run each lap at level 3 effort which feels like ‘you can only say one or two words.’  The aim of the session is to develop your speed and endurance so you want to aim for consistent efforts.

The session lasts for 30 minutes and the sound of the whistle will indicate the end of the session.

Arrive warmed up before the session starts so if you haven’t jogged to the session, if possible arrive early and jog a few laps of the track. We will complete the warm up by doing some running drills which will incorporate some technical reminders relating to good running form.

There will be a cool down and static stretching after the main session has been completed. 

We will meet at the far end of the track in the shade."

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie. 

11 x 400m

• 10 x400 @ 3k with 60 secs
• 1 x 400 as follows... 200 @ 5k into 150 @ Proactive into 50 at Reactive

This session is suitable for junior participation

Thursday 23 July Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Sarah is coaching this week. "We will start with 2 x 800 then move to 400s and finish with 200s. Number of repeats of each distance optional."

Thursday 23 July Evening Track Session

 No session.

Thursday 23 July Evening Runs

This week's run is Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Rebekah is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.

Other Club Events This Week

This Sunday is Magor 10k, a Chepstow Harriers organsied event. There will be plenty of harriers volunteering and likely a few running too!

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers. 

Harriers Training and News - w/c 13 July

 Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 14 July

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session 1 is Parlauf with Mark. Meet at 6.30pm on the leisure centre track.

"This Tuesday is the most fun session you can (legally!) have with your running club friends!! Join us for the Parlauf, where we run a continuous relay passing the virtual baton to your buddy every half lap (200m) then walking back off the track for recovery. 

*Note - this may be a very brisk walk if you have a fast partner!

15 minutes effort in the first set is followed by a 3 minute recovery and a 12 minute second set. 

Please meet on the far side of the track so we can make use of the shade there."

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie. 

• 11 x 400 as follows
• 5 x 400 @ 5k with 60 secs
• 5 x 400 @ 5k with 30secs
• 200 @ 3k into 200@ mile

This session is suitable for junior participation

Thursday 16 July Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Lindsey is coaching this week. "This week we'll be doing 800m repeats with 600m at L2 before faster final 200m - 90s recovery"

Thursday 16 July Evening Track Session

 6.30pm on Chepstow leisure centre track, with Eddie.  Hill 3 segment - details on the night.

Thursday 16 July Evening Runs

This week's run is Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Jane is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Other Club Events This Week

On Thursday there is a maprun at Woolaston and Clanna. Nice and local, so a good chance to give it a go!

Sunday is our next club champs race, the Lightning Bolt 10k. 

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Want to Join the Coaching Team?

Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!

Thursday Volunteers

We are now looking for MCs and 45 minute run leaders. Please put your name down to volunteer if you can, using the link below.

MC Volunteer List

Trial Membership 

Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.

Members Page

Volunteering at parkrun

A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some are at risk due to a lack of volunteers.