Harriers Training - w/c 11 September

Tuesday 12 September 

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 is an 800m Pace Judgement session on the Leisure Centre track, at 6:15pm & 7:00pm. Both sessions will be coached by Kevin and John.

Coach Kevin says: 'This session will consist of three parts 200m/400m/200m. Warm up before you attend or run a warm up lap when you arrive.

4.8km for groups A and B (6 x 800m)

4km for groups C to G (5 x 800m)

The session give the runners the opportunity to "feel" what is the best pace for them.

 

We will start with a leisurely 200m then as you approach the 400m marker set off on a strenuous 400m (John will be at the 400 point),when you reach John again, you will increase again (if you can) to finish with a 200m finish. Don't worry if you struggle on the 200m metre section for the first couple of 800's as this will give you the guide to adjust for the other 800's.

2 minutes recovery please.

Take this opportunity to try out the first couple of 800's at hard pace to see how you feel on the 200m section, then adjust so that you know what pace suites you to finish the last 200m part with confidence.

Anyone on the night recovering from a small injury (but still intends to run) run a steady 800m instead. See you on the night'.

Juniors

All track sessions are suitable for Harriers Juniors aged 14 and over. A parent must remain present on the field throughout, but there is no requirement to run together. Speak to Steve Dilley and Kevin or John prior to the session if you intend to bring a junior.

Performance Session 

A Performance Session will take place on the Leisure Centre track, starting at 6:30pm. Eddie will deconflict the session with Kevin and John before the evening, and use the outer lanes if necessary. Performance 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.

Link to Session Categories and Time Bands

Link to Training Levels

Thursday 14 September 

Thursday's run is the Three Woods, meet in the lower Leisure Centre carpark at 6:35pm for a 6:45pm start. 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.

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.

Wales Self Isolation Guidance

Enjoy your running.

Dickie.