Please note hi-viz is mandatory for all sessions
Tuesday 14 March
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 800's on the link road with Sue and Lindsey. Meet at the top of the Link Road where the cycle track start at 6:30.
Coach Sue says: 'In this cold weather you might take longer to warm up so spend at least 10 minutes prior to the session warming up and then keep moving don't stand around getting cold.
The session lasts for 30 mins or 5 X800 whichever comes first. In pace groups, on the down effort run 800m between level 2 and 3 efforts so you should be able to say a short sentence. Then 90secs active recovery and chance to regroup.
On the way up, run the first 400m in zone 2 then for the second 400m speed up to zone 3 you should now only be able to manage single words 90 seconds active recovery and regroup.
Then repeat.
This session is aimed at improving your speed endurance and pace judgement. Think about your pace throughout the session; in the 800m have you managed to maintain your speed all the way? On the return is the first 400m too fast or too slow? The second 400m should be fast but only on the last one should you bust a gut. Then what difference does the gradient make?'
This session is suitable for Harriers Juniors aged 14 and over. A parent must remain within arm's reach at all times while running. Speak to Steve Dilley and Sue prior to the session if you intend to bring a junior.
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 March
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.
No comments:
Post a Comment