Harriers Training - w/c 13 December

Tuesday 14 December

This week's session is Severn Bridge Hills, with Andy & Jo at 6:00pm, and Berna & Lindsey at 7:00pm. Meet in the underpass.

Coach Andy says 'In the middle years of his career, Mo Farah's coach identified a lack of final sprint speed/strength. He addressed this by including some strength work in the gym and on hills. This week's training session will look at uphill running technique, pace judgement and will also increase your strength. The long hill provided strength endurance benefit.

You run at Zone 2 up the ramp to the bridge footpath/cycleway, (end of the short hill), then back down to the start in recovery mode. For your second effort, you continue past the first turning bollard to the shelter at the top. This is the long hill. The combined rep is approx . 600m in total of effort. This is repeated for 15 minutes continuously, to complete one set. You then have 3 minutes recovery, a d then this 15 minute session is repeated. Please wear high viz and don't forget a Christmas present for the coaches'.

High viz is mandatory for winter sessions. Head torches will not be needed, especially as runners will be facing each other during the session. Please do think about whether you will need a head torch on the way to and home from the session however.

In order to allow Andy and Berna 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

Link to new Pace Groups

Thursday 16 December

For those not doing Maprun, Thursday's run is Mathern. Meet in the lower Leisure Centre at 6:45pm, where Helen will be MC, to get into in your groups. You may choose a tempo or more social run, a 45 minute out and back run, or a walk.

Please 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.

Wales Self Isolation Rules

Enjoy your running.

Dickie.