Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 09 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 Severn Bridge Hills, with Bethan and Sue. Meet in the underpass where you meet for the parkrun at 6:45, 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 to achieve consistent lap times. Aim for level 2 long hill, short sentences only'.
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 Bethan 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 11 January
Thursday's run is the Severn Bridge, meet in the underpass at 6:35pm for a 6:45pm start. Berna 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.
As we're on the bridge, there will be no tea and coffee afterwards.
Thursday Volunteers
We are now looking for MCs and 45 minute run leaders. 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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