Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 23 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.
Blog update: there is strong wind forecast on Tuesday which may affect the parkrun tempo session. Dick and Mark have a contingency plan on the Link Road, which they will action if required. The meeting place and time, and the general session aim, will remain the same. Full briefing on the night if there are changes to the outline below.
This week is the Severn Bridge tempo session. Warmup and technique drills start at 6.35 with a session briefing at 6.43, and runners will set off in groups at 6.45. Meeting in the underpass, this session with be coached by Dick and Mark.
The tempo session is a great way to prepare for almost any upcoming goal - maybe you are after a parkRun PB, preparing for the next club championship race or cross country is your bag - the tempo effort is a great building block in your training.
Coach Mark says: 'Running out at an easy pace which you can chat at, the fun begins when we turn for the return journey! On the return you will increase to your threshold pace (85% effort reducing you to no more than short sentences) and hold that pace, keeping your form consistent, until you reach the 1km to go cone. Here you pick up to 95% effort, as you would aim to do at the end of your race effort. No more conversations here and push for a strong finish in the tunnel where Dick will be waiting to discuss how your run went.
Expect to see Mark out on the tempo section getting some films of how your technique looks at these different paces. You can see the footage and get feedback from the coaches in the tunnel at the end of the session or at any upcoming training sessions. Please let Mark know if you are particularly camera shy and would prefer not to be filmed.
There will be three routes for different paces and runners will be set into pace groups before starting.
1. Along the upstream path, around the services and back on the downstream path. Tempo effort starts when passing the gate to enter the downstream path. Headtorch recommended for the services loop.
2. Downstream path, 180 degree turn at the gate with tempo effort starting at your turning point
3. Downstream path with a 180 degree turn at the parkrun turning point (marked by an arrow on the path). Tempo effort starts at the turn'.
Juniors
This session is not suitable for juniors participation.
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.
Thursday 25 January
Thursday's run is Mathern, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. Lindsey 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
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.
No comments:
Post a Comment