Please note hi-viz is mandatory for all sessions
Tuesday 03 January
Please read these details carefully as it will save time on the night. Use the links below for information on time bands and training levels.
This week's session is the Severn Bridge parkrun Tempo session at 6:30pm, coached by Neil and Dick. There will be one session only this week. Meet in the Severn Bridge tunnel warmed up and ready to run.
It’s a newish session designed to mimic a parkrun and help you to improve your parkrun pacing and your threshold running. You will have a choice of distances to run depending on your preference or your pace group, but all will start with an Easy pace to the turnaround point, picking up to threshold (85% effort) and finally increasing to maximum effort for the last 1k.
Read the 3 options carefully and be ready to choose which you’re going to do at 6.30 on Tuesday.
Option 1: Head out on the South side (downstream) on the parkrun A course at Easy pace. Turn at the usual parkrun turn and pick up to Tempo pace. Then at the 1k marker, pick up to VO2 max to the finish. This will be just over 5k.
Option 2: As Option 1, but continue over the bridge at Easy pace to the far gate.where you turn and pick up Tempo pace, Then accelerate to VO2 max from 1k marker. Somewhat over 6k in total.
Option 3: Head out on the North side (upstream) on the parkrun B course at Easy pace, right to the end of the bridge, and cross over the footbridge to the South side. Then as Option 2 from the far gate back to the tunnel. Over 7k for this option. A head-torch is advised for the feebly-lit path at the far end where you track back up to the steps leading down to the footbridge above the tolls.
High-viz is mandatory and you are advised to bring a head-torch, particularly for Option 3.
Performance Session
A Performance Session will take place on the Leisure Centre track starting at 6:15pm. These sessions are open to all 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 05 January
Thursday's run is Beachley. Meet in the lower Leisure Centre carpark at 6:35pm for a 6:45pm start, where Graham 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 mandatory and you will require a head-torch.
After the run is tea/coffee and biscuits in the Leisure Centre bar, do please join us for a drink and a chat.
Respiratory Infections
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.
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