Harriers Training and News - w/c 27 November

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

Tuesday 28 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 is the Severn Bridge Tempo session, starting at 6:45pm. Meet in the underpass warmed up and ready to go. The session will be coached by Berna and Bethan.

Coach Berna 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 and return back to the tunnel.

3. On the bridge at the Park Run start downstream side to the current Park Run turning point and return back to the tunnel'.

Juniors

This session is not suitable for juniors participation.

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.

Link to Session Categories and Time Bands

Link to Training Levels

Thursday 30 November

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

The MCs and 45 minute run leader rota until Christmas is now full, thank you to all volunteers. We'll be asking for volunteers into the new year soon!

MC Volunteer List 

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.