Tuesday 12 October
This week's session is Pyramids, with Dick & Kelly at 5:40pm, and Kev & Neil 6:10pm.
Coach Dick says: 'Pyramid session - around the track – 25 minute session.
Aim – is to develop aerobic power and speed. Focus on running in a group, keeping up a consistent pace, and good running form throughout.
Warm up lap with drills, during which each pace group will agree the order of leading and timing of recovery periods.
Main session, in your pace groups you will run 200m/400m/800m/400m/200m around the track x 2 sets at a zone 3 pace so you should be able to say a couple of words. You will have a 90 second active recovery periods between each effort around the marked recovery circles near the start/finish area with a 3 minute active recovery period between each set. The active recovery after the 200 metre surges will be the walk/jog across the track back to the start area. The slower groups will run omit the 800 in their second set.
The end of the session will be signalled by a long, loud whistle blast. Cool down lap outside the track (to allow the next session to get started), then we will do stretches away from the track, followed immediately by a two-way review'.
In order to allow the Dick and Kev to plan the best session for attendees, you are requested to register if you plan to come, giving your name and pace group only. Registration is not compulsory however, and details will not be retained following the session.
Link to Registration Spreadsheet
Thursday 14 October
Thursday's run is the Severn Bridge. Meet in the underpass at 1845hrs, where Tom will be MC to get into in your groups. You may choose a tempo or more social run on the 5 mile night race route, a self- timed 5k time trial on either parkrun course, a 45 minute out and back run, or a walk ensure you wear high vis, and bring a head torch.
COVID-19
You must not attend any Harriers training if you need to self isolate in accordance with Welsh guidelines.
Enjoy your running.
Dickie.
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