Harriers Training and News - w/c 13 November

Hi-Vis is mandatory for all Tuesday and Thursday road training

Tuesday 14 November 

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 Severn Bridge Hills with Sue and Neil. Meet in the underpass, where you meet for the Parkrun, at 6:45pm. Be warmed up and ready to start.

Coach Sue says: 'The Severn Bridge Hill session focuses on uphill running to improve technique and pace judgement.

You will be running a loop consisting of the shorter steeper hill up from the underpass, then turn back along the Severn Bridge towards a cone where you turn, to run up the longer hill. Turn at the top then it’s a jog recovery back to the start.

 Repeat. The session is 2 x 15 minutes of continuous running with 3 minutes active recovery between sets. Each lap is approximately 600m.

Focus on improving your running technique up the shorter steeper hill.

The longer hill is aimed at building strength endurance.. Aim for level 3 on the long hill. (Short sentences only).

You should aim to achieve consistent lap times.

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 Sue or Neil prior to the session if you intend to bring a junior.

Performance Session 

A Performance Session will take place on Mounton Road, 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.

Link to Session Categories and Time Bands

Link to Training Levels

Thursday 16 November

Thursday's run is Boughsprings, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. 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.

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 join us for a drink and a chat.

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.

MC Volunteer List 

Annual General Meeting

The AGM will be held on Tuesday 21 November in the Leisure Centre bar, meeting at 19:30pm. See Lorraine's email for the agenda.

Speedway 10k - Sunday 28 January 

Helpers are needed for this event, both on the day and setting up the day before. Race starts at 11:00am. Please contact James Blore if you can help.

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.

Enjoy your running.

Dickie.