Harriers Training and News - w/c 9 November

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 10 November

Tuesdays give the choice of two coached sessions. 

Session 1:  This week’s session is 400s with Berna. Meet at 6.30pm at the top of the Link Road (///sleepers.noticing.succeed) warmed up and ready to run.

"This week's speed session focuses on two key ingredients;  running economy and pace control. The session consists of a series of 400m repetitions with 90 seconds recovery, giving runners the opportunity to experience the difference between 5K pace and the sharper, more demanding 3K pace. Don't worry if you are new to speed work or coming back from an injury, as the session can be adapted to suit your current fitness and experience. We will be happy to suggest alternative paces, fewer repetitions, or extra recovery so everyone can take part safely and get the most from the workout.

SET 1

• 5 × 400m @ 5K pace 
• 90 sec  active recovery ( easy jog) after each repetition 
• Take an extra 90 second active recovery after Set 1

SET 2 

• 5 × 400m @ 3K pace 
• 90 sec active recovery ( easy jog) after  each repetition 

You can find your target pace here.

If you are not using a watch you can find your effort level below

5K Pace 8/10 Hard but controlled. You can usually speak only a few words at a time. Sustainable for around 20-35 minutes depending on ability.

3K Pace 9/10 Very Hard. Breathing is noticeably heavier, concentration is required, and you are working close to maximum aerobic capacity. Sustainable for approximately 10-15 minutes."

High viz is now mandatory for all winter sessions. 

Headtorches are not necessary during this session but may be required when running to and from the session.

This session is suitable for juniors participation. 

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

• 8 reps min
• Timed Loop using Hill 2 and starting and ending at the top of Hill 1
• Recovery anti clockwise on track and cross field at rugby posts

This session is suitable for junior participation.

Thursday 12 November Morning Track Session

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

Join coach Sarah for the session this week, which is 800s, 400s, 200s. Start with 2 x 800 and then an optional number of 400s and 200s.

Thursday 12 November Evening Track Session

Meet Eddie on the Chepstow leisure centre track at 6.30pm. 

Similar to Tuesday, but segment on the flat and hill 3.

Thursday 12 November Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Severn Bridge, meeting in the parkrun tunnel, near B&M (W3W: ///dolls.zones.mops) at 6:40pm for a 6:45pm start. Mia is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

No tea/coffee after the run this week as we're not running from the Leisure Centre bar.

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 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 2 November

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 3 November

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Severn Bridge with Bethan starting at 6:30pm. Meet just up the hill by the parkrun tunnel, please do not congregate in the tunnel or on the road leading to it.

"The Severn Bridge Hills session focuses on uphill running to improve technique and pace judgement. The session is 2x15 minutes continuous effort with a 3 minute active recovery in between.

Please arrive warmed up and meet on the hill just up from the tunnel. High viz is mandatory but there is no need for head torches during the session. 

The session is run as continuous loops with each lap being around 600m long. The first shorter and steeper hill should be run at level 2 (able to speak in short sentences), continue this pace as you turn towards the bridge before turning to start the long hill. You should increase your effort to run up the long hill, aiming for level 3 (able to say one or two words). At the top, you will turn and recover by running easily down to restart the loop.

The aim of the session is to improve technique and you should focus on your technique on the uphill sections by keeping your head up and using your arms to drive you up the hill. Also aim to judge your pace to ensure even laps by not starting off too fast, and keeping a level of effort that you can sustain.

During the session run on the left side, and be aware of other road users on the paths. Tankers may be frequently entering the tunnels so please be aware of this at the bottom of the hill and take extra care if running in this area. We will try and stay a little further up the hill to ensure we are out of their way."

High viz is now mandatory for all winter sessions. 

Headtorches are not necessary during this session but may be required when running to and from the session.

This session is suitable for juniors participation. 

Session 2: This week's session 2 is at 6.30pm with Eddie. Meet outside 17 Huntfield Road for Lancaster Loops (500m).

• Big return from this sesh
• 8 timed loops with 2 segments 
• Right side steps and  from start of Huntfield to start / finish at House 17
• 90 secs rest

This session is suitable for junior participation.

Thursday 5 November Morning Track Session

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

Coach and session TBC but it is definitely on!

Thursday 5 November Evening Track Session

Meet Eddie on the Chepstow leisure centre track at 6.30pm. Weather good so Cardiff should be dry so worth 20 mins of P and R on the home straight ( 150 P into 50 R ).

Thursday 5 November Evening Runs

CHEPSTOW HARRIERS FIREWORK TREASURE HUNT RUN! 🎆🎇

Ready to light the fuse? Join us on Thursday 5th November at 6.30pm for a 6.45pm start for a fun, firework-themed treasure hunt run starting and finishing at Chepstow Town Football Club (opposite The Two Rivers) 

Follow clues using Chepstow's streets and landmarks  Have fun, solve the clues and enjoy a different kind of club run.

And the best bit? We'll finish with a well-deserved drink at the bar.

Other Club Events This Week

This Sunday is Cardiff Gwent League XC at Llandaff Fields. 

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 26 October

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 27 October

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Elm Road 800s/400s with Stuart starting at 6:30pm. Meet on the corner of Elm Road and Gloucester Road in Tutshill (what3words: ///defected.breathy.butterfly).

"This is a 30min. session starting with 800 mtr. efforts until the final out and back which will be 2 x 400s. Arrive warmed up at the Elm Rd junction for 6.30pm for the brief.

The aim of the session is to improve Speed, Endurance and running technique.

High viz is now mandatory for all winter sessions. 

Headtorches are not necessary during this session but may be required when running to and from the session."

This session is not suitable for juniors participation. 

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

• 5 x 800 as follows
• 600 @ 5k into 200 @ 3k
• 90 secs
• 2 x 400 as follows
• 200 @ 3k
• 150 Proactive ( 90% )
• 50 Reactive  ( 95%)
• 2 mins

This session is suitable for junior participation.

Thursday 29 October Morning Track Session

Last early bird session of the 2026 season! 

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

Join coach Sarah for the early birds session this week. The session is 400s, finishing each lap by picking up the pace in the final 50m.

Thursday 29 October Evening Track Session

No session this week.

Thursday 29 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Beachley Fartlek, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Barbara 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 Thursday is the Rogue Runs Severn bridge night race Halloween special. Not an official harriers event, but lots will be running, volunteering and supporting.

Saturday is Sugarloaf Winter race, which forms part of 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 19 October

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 20 October

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is XC Loops with Sarah starting at 6:30pm. Meet on the Chepstow leisure centre track. 

"Tuesday evening is XC loops on the leisure centre field. Please arrive warmed up and ready to run so we can start promptly and make the most of the light. Also remember it will be dark when we finish so bring high vis and lights if you are running home afterwards.

We will be doing the standard loop with 3 short hills, with a 90s active recovery each lap after the hills. 

The aim of the session is to work on your strength and stamina, and practise running off road, up and down hills. "

This session is suitable for juniors participation. 

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

• 2 sets 800/600/400/200 as follows:
• 800 @ 5k with 200 jog
• 600 @ 5k with 200 float
• 400 @ 3k with  200 jog
• 200 @ mile 
• 2 mins between sets
• 200 jog at end into 200 flyer

This session is suitable for junior participation.

Thursday 22 October Morning Track Session

Early bird sessions finish at the end of October so get your early morning track fix in now!

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

Join coach Berna for the early birds session. This week we will be completing 800m repeat with 90s recover between reps. Headtorches recommended as it's quite dark at 7am. Should be light by the end though!

Thursday 22 October Evening Track Session

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

Thursday 22 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Mathern, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill 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 races or 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 12 October

 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 13 October

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Danes Loops with Sue starting at 6:30. Meet at the leisure centre steps.

"The Loop is about 1km long. Start at the top of Huntfield Rd, run down the hill focusing on relaxed, controlled running, turn left at Lancaster Way, speed up, bound up the steps, turn left and push to the top of the hill. Active recovery and regroup along the top road. Expect to do between 3 and 5 loops depending which group you are in.

This session’s focus is on the technical elements of hill climbing and descending and will also help build strength and endurance. 

MEET AT THE LEISURE CENTRE STEPS FOR FINAL BRIEFING

 For safety REMEMBER High Viz and do not run on the road. The park and steps are unlit so torches could be useful!"

This session is not suitable for juniors participation. 

Session 2: This week's session 2 is at 6.30pm with Eddie. Meet at the northern junction of Loop and Inner Loop Roads [ ///settle.healers.dustbin ]. 

"Weather looks good. Time to say hi to Inner Loop:

5 x 900 with 1 minute

The pace can be at your choosing 5k ,10k as per the table or slower"

This session is not suitable for junior participation.

Thursday 15 October Morning Track Session

We'll continue these sessions for as long as the light allows!

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

Join coach Mark for the early birds session. This week we will be completing 800m repeats. Each repeat will be a steady first 400m before increasing the pace for the second 400. 90s recover between reps.  

Thursday 15 October Evening Track Session

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

Thursday 15 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Severn Bridge, meeting in the parkrun tunnel, near B&M (W3W: ///dolls.zones.mops) at 6:40pm for a 6:45pm start. Anne is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group. 

There is no tea/coffee and biscuits after, due to the location.

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 Gwent Leisure Centre League at Glebelands, Newport (Caerleon). 

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 5 October

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 6 October

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Thornwell Loops with Neil starting at 6:30. Meet at Thornwell Football Club carpark warmed up and ready to go. 

"After the briefing we will jog down to the start/finish point to begin the session.

The session will be a tempo run, running the clockwise route and keeping on the grass up Conway Drive to the roundabout. Please run in single file on the grass and do not use the road or cross over to the pavement. Beware of cars pulling out from side streets, pedestrians and dogs!

On the uphill section of the lap you should concentrate on form and technique, then pick up the pace on the flat section of the route after you reach the roundabout.

After each lap there will be an active recovery in the recovery area of at least 90 seconds, but longer if required. Please keep noise to a minimum in the recovery area.

Do as many laps as you can within the 30 minute session aiming to keep them at a consistent efforts.

Suitable shoes should be worn for the session – keep an eye on the weather."

This session is not suitable for juniors participation. 

Session 2: This week's session 2 is at 6.30pm on the Chepstow Leisure Centre field, with Eddie. 

Pembrey prep - 10 x 400 @ 3k with 45 secs

This session is suitable for junior participation.

Thursday 8 October Morning Track Session

We'll continue these sessions for as long as the light allows!

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 is 800s with at twist. All to be revealed on the day!

Thursday 8 October Evening Track Session

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

Thursday 8 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Boughsprings, 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

This Saturday is Gwent League XC at Pembrey Park.

And Sunday brings Blaze the Biblins which is part of the 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 28 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 29 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Parkrun Tempo with Stuart on the Severn Bridge. Meet in the tunnel at 6.30pm for the brief.

"The session is focused on improving your 5k pace by focusing on Threshold running with 3 distance options.

At this session we will be joined by the newly formed running group from Brunel Quarter (BQRC). This is an opportunity for both groups to run together and demonstrate that Chepstow Harriers are not as 'scary' as some might think.

Safety: High viz mandatory - Headtorch may be  required for the longest route.

Running in pace groups until 1K mark."

Routes

• Along the upstream path, around the services and back on the downstream path. Tempo effort starts when passing the gate to enter the downstream path. Headtorch recommended for the services loop.
• Downstream path, 180 degree turn at the gate with tempo effort starting at your turning point
• Downstream path with a 180 degree turn at the parkrun turning point (marked by an arrow on the path). Tempo effort starts at the turn'

This session is not suitable for junior participation. 

Session 2: Please not this is a provisional plan as Eddie, may not be able to make it. He will update on the day. Plan B is session 1, see above.

This week's session 2 is at 6.30pm on the Chepstow Leisure Centre field, with Eddie. 

3 sets of

• 800 + 800 + 400 as follows
• 800 @ 5k with 90 secs
• 800 @ 5k with 90 secs
• 400 @ 5k PB pace
• 2 mins between sets

Need each 400 to be identical.

This session is suitable for junior participation.

Thursday 1 October Morning Track Session

We'll continue these sessions for as long as the light allows!

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

Berna is coaching this week and the session is is 600 repeats with slow jog recovery.

Thursday 1 October Evening Track Session

No session this week,

Thursday 1 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Beachley Fartlek, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Sharon 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 week is Fan Fawr Fell Race which is part of 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 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.