Please note hi-viz is mandatory for all sessions
Tuesday 17 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.
Tuesday's session is Severn Bridge Hills, with Berna & Sarah at 6:15pm, and Lindsey & James at 7:00pm. Meet in the underpass.
Coach Berna says: 'Severn bridge Hills is a series of efforts up a short hill from the tunnel, then turning left along the Severn bridge approach before turning back to run up the longer hill. You will then jog down the hill to the tunnel. The session is split into 2 x 15 minutes of continuous running with 3 minutes active recovery back at the start. The total lap is approximately 600m.
Please arrive warmed up and ready to run. If you are running from Chepstow Leisure Centre a head torch is advisable. All runners must be wearing High-Viz and reflective gear.
Keep left and please be aware of other road users on the bridge - traffic (cyclists, emergency vehicles, dog walkers) accessing the Severn bridge.
The aim of the session is to focus on uphill running technique and pace judgement. On the short hill focus on improving your running technique uphill which will be discussed on the night. On the longer hill you will be building on strength endurance and pace judgement so aim to achieve consistent lap times. You want to be running at Level 3 up the long hill so your RPE ( Rate of Perceived Exertion ) will be – able to say ‘ one or two words only. ’
Most important point of all is to have fun and whatever stage of fitness you are at this session is for you. It will take you out of your comfort zone and propel your running fitness to the next level'.
High-viz is mandatory
Performance Session
A Performance Session will take place on the Danes/Lancaster Loop, 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 19 January
Thursday's run is the Severn Bridge. Meet in the underpass at 6:35pm for a 6:45pm start, where Graham is MC and will get you into in your groups. You may choose a 5 mile tempo or more social run, a 45 minute out and back run, or a walk. Hi-vis is mandatory. Head torches will be necessary if you are running all the way around the bridge, at the Aust Services section. You may also want a head torch for the path down into the underpass.
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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