Tuesday 11 October
This week's session is Parkrun Pyramids on the Leisure Centre track, with Dick & John at 5:40pm, and Sue & Bethan at 6:10pm. You should warm up for at least 10 minutes prior to the session start time, either on the way to the track or around the school field when you arrive. Note that the early session cool down and stretches, and the late session briefing and warm up, will be conducted off the track.
Coach Dick says: 'This Parkrun Pyramid is a modified version of the trial we did a month ago. The main purposes (apart from a good training workout) are:
1. to improve judgement of the basic pace of your optimum parkrun by running a self-timed 1k early in the session
2. to finish with a final 200 metres at the sort of pace that you would like to produce at the end of your park run 5k.
Start with two 400 metre bursts at threshold tempo, with 90 seconds recovery and regroup around the usual flag circle.
Then run your 1k (2 and a half laps) at the pace you will have previously worked out by dividing your best parkrun by 5. Give yourself another 90 secs recovery when jogging back across the middle of the track to the start line.
Then one or two more 400s depending on your personal speed and how much time left out of the 30 minutes scheduled, followed by a final fast 200.
So 400/400/1k/400/400?/200.
Lastly - warm down, stretches and Review, including discussion on late Summer start times'.
A Performance Session will also take place on the track starting at 6:20pm. These sessions are open to club members, and are of particular use to those who are targeting a particular race or PB. Speak directly to Eddie if you think they would benefit your training plan.
Thursday 13 October
Thursday's run is Beachley. Meet in the lower Leisure Centre at 6:35pm for a 6:45pm start, where Al is MC and will get you into in your groups. You may choose a tempo or more social run, a 45 minute out and back run, or a walk. Hi-vis is now mandatory, and you should also bring a headtorch.
After the run is tea/coffee and biscuits in the Leisure Centre bar, do please join us for a drink and a chat.
COVID-19
You are asked to not to attend Harriers training or events if you have symptoms, or are advised to self isolate in accordance with Welsh guidelines.
Dickie.
No comments:
Post a Comment