Hi-Vis is mandatory for all Tuesday and Thursday training
Tuesday 24 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's session is 800s on the Link Road at 6:45pm, with Berna and Neil. Meet at the top of the link road where the cycle track begins, please arrive warmed up and ready to go.
Coach Berna says: 'The session lasts for 30 minutes, or 5 x 800m whichever comes first. In pace groups, on the down effort run 800m Level 2 effort so you should only be able to say a sentence.
Then 90 seconds active recovery and a chance to regroup.
On the way up run the first 400m at Level 2 and step up a gear to Level 3 effort on the second 400m, so now you should only be able to say a single word.
Then 90 seconds active recovery and regroup.
Then Repeat.
The session is aimed at improving your speed endurance and pace judgement. Think about your pace throughout the session. Have you managed to maintain the same speed in the first 800m?
On the return is the first 400m too fast or too slow?
The second 400m should be faster.
Think about what difference the gradient makes ?
On the night we will discuss technical points to focus on, and good running form'.
Juniors
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 Berna or Neil 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. 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 October
This Thursday is our spooktacular Halloween fancy dress social Run.
We will be meeting as usual in the LC bar at 6.35, to set off in groups at 6:45pm on the Mathern Route, a 45 minute run, or a walk. Wear your scariest Halloween fancy dress and join us for hot drinks and cake in the LC café afterwards, where we will be presenting prizes to the best fancy dress!
Please remember hi-vis is mandatory and head torches will be required.
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).
Thursday Volunteers
MCs and 45 minute run leaders 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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