Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 02 January
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 Elm Road, with Berna and Paul. We will meet at the junction of Elm Road and Gloucester Road at 6.45pm.
All runners must be wearing high-Vis reflective gear. Please be aware of traffic on Elm Road, particularly cars reversing off drives. Let's all be respectful of residents when running and parking.
Remember to run on the left to avoid collision with other runners.
A head torch is not recommended as you will be running facing other runners. If you do use one, keep it angled down so as not to dazzle anyone.
Coach Berna says: 'We will undertake some running drills at 6.35pm however if you miss the drills please arrive warmed up and ready to run at 6.45pm.
For this session we are focusing on 800m reps out and back, with an active recovery. Depending on your level of fitness/pace you can aim to complete:
- 6 x 800m reps out and back with 90 seconds to 2 minutes active recovery.
- 4 /5 x 800m reps out and back with 90 seconds to 2 minutes active recovery.
When running focus on your running form, for example keep your head up and knees high when running uphill.
Focus on developing your awareness and psychological approach to running. What mental strategies do you apply to your running - are they positive or negative!?
This session will focus on enabling you to adapt to running fast when you feel fatigued and improve 'mental toughness'. Use the 'self-talk' test to gauge your effort - you should only be able to say a few words. If you want to vary the session consider adding some surges - controlled pick-ups to the latter end of the session'.
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.
Thursday 04 January
Thursday's run is Beachley, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. John 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
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders for after Christmas. Please put your name down to volunteer if you can, using the 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.
Dickie.
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