Hi-Vis is mandatory for all Tuesday and Thursday training
Tuesday 10 October
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 the Severn Bridge Tempo session, meeting in the underpass for a 6:45pm start. The session will be coached by James and Dick.
Coach James says: 'The Parkrun Tempo involves an easy outwards run starting in the SB tunnel, and a return run involving increased pace to Threshold and then Max on the downstream path. The pace will increase to Threshold (85 % effort, or the ability to talk in short sentences) as soon as the turn is made back towards the tunnel and a cone will mark the 1K to go, where the pace will gradually increase to max (95% - 100%, or the ability to say a couple of words). The finish is the parkrun finish in the tunnel. This is a great session to help with your pacing for a 5k personal best.
In order to cater for the various time band groups, 3 outward options are available:
1. Along the upstream path to the services and across the M48 footbridge (headtorch advised for the bridge crossing, but please turn off on the return route to avoid dazzling incoming runners).
2. From the tunnel along the downstream path to the gate at the end of the Bridge.
3. Across the bridge on the downstream side to the current Park Run turning point.
Juniors
This session is not suitable for juniors participation.
Performance Session
There will be no Performance Session this week.
Thursday 12 October
Thursday's run is Beachley, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. MC is TBC. You may choose a tempo or more social run, a 45 minute out and back run, or a walk.
The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).
Hi-Vis is mandatory, and you will require a headtorch.
After the run is tea/coffee and biscuits in the Leisure Centre bar, do please join us for a drink and a chat.
MC Volunteers
MCs are required between now and Christmas. Please add your name to the list if you can help out, link below.
Volunteering at parkrun
A friendly reminder that if you love parkrun, please consider volunteering regularly at a local event. Some (particularly Rogiet & Rogiet junior parkrun) are at risk due to a lack of volunteers.
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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