Please note hi-viz is mandatory for all sessions
Tuesday 24 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 Thornwell Loops, with James & Neil at 6:15pm, and John & Bethan at 7:00pm. Meet on Denbigh Drive, opposite the Tesco Express carpark by the walkthrough to Garvey Close. Either warm up with a jog down, or arrive early enough to warm up before the session starts.
Coach James says: 'The 1126m long loop is mainly on well-lit pavements apart from crossing three side roads, and the hill leading up to the roundabout where a head-torch will alert your presence to oncoming traffic as you run up IN SINGLE FILE. However you are advised to take advantage of a footpath in the grass alongside the hill.
Run in pace groups with these guide times for completing each lap, which will give you the optimal training effect:
A: 3.36 - 4.03
B: 4.03 - 4.17
C: 4.17 - 4.44
D: 4.44 - 5.04
E: 5.04 - 5.38
F: 5.38 - 6.12
G: 6.12 - 7.00
H: 7.00 - 7.55
Do as many laps as you can fit into 30 minutes at a consistent pace. Use the uphill section to practise efficient uphill running, and using different 'gears'. Shortening your stride slightly with a corresponding small increase in stride frequency makes best use of your energy. On the hills, focus on a consistent effort, rather than trying to maintain your flat pace. .
After each lap you should do an active recovery of 90 seconds in a small loop in the safe area (head-torches off here please) where we have the pre-run briefing, and where we also have the post-run review'.
High-viz is mandatory
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 26 January
Thursday's run is Mathern. 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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