Please note hi-viz is mandatory for all sessions
Tuesday 14 February
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 Sue. Meet in the Severn Bridge tunnel warmed up and ready to run.
Coach Sue says: 'This session is designed to help you improve your 5k time, and to help you improve your pacing and threshold running. There will be 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) at Easy pace running with your pace group. Turn at the usual parkrun turn and speed up to Tempo pace. Then at the 1k marker, speed 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 speed up to Tempo pace, then accelerate to VO2 max from 1k marker. Somewhat over 6k in total.
Option 3: Head out on the North side (upstream) at Easy pace in pace groups, go 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'.
This session is not suitable for Junior participation.
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 16 February
Thursday's run is Mathern. Meet in the lower Leisure Centre carpark at 6:35pm for a 6:45pm start, where Neil 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.
Don't forget Thursday is also the Valentines challenge! Bring your best heart shaped Strava / Garmin trace, and wear red or pink. Then join us afterwards at the Leisure Centre for coffee, cake and chocolate, where your chairman and his carefully selected team will be presenting prizes for the most heart shaped heart.
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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