Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 30 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 a new variation of the Danes Loop called 'The Danes Figure of 8 Loop' with a plyometric element which will be coached by Berna and Sarah. Please arrive warmed up prior to the session.
Meet at the Leisure Centre at 6.45pm for briefing and designated group pace banding.
Coach Berna says: 'The figure of 8 loop starts on Kingsmark Lane at the first junction. Run along Kingsmark Lane turning left downhill onto Huntsfield Road. Take a left onto Lancaster Way which leads you into the park where you run up the flight of steps on your right and follow the path running down Kingsmark Avenue. Then turn right up Huntsfield Road and then take a right back on to Lancaster Way which leads you into the park where you run up the left flight of steps and follow the path up of the top of Kingsmark Avenue. That is your first figure of 8 loop completed. Efforts downhill are Level 2 - a sentence, uphill is Level 3 - one or two words.
Begin the next figure of 8 loop using Kingsmark Lane as an active recovery. The session is 30 minutes long.
The session focuses on the technical elements of hill running to build strength, stamina and endurance.
Focus on your form:
- keep your chest up.
- Keep your head and eyes up looking about 30m in front of you.
- Focus on driving your knee off the hill, not into the hill.
- Bound up the steps with minimal ground contact to provide a plyometric element.
When the going gets tough - try using a 'running mantra'.
Warm/Cool Down by jogging a loop and completing some static stretches.
SAFETY
Run on the pavement for this session, Look out for vehicles pulling out of side roads. Use head torches in the park. High- Vis is mandatory'.
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 01 February
Thursday's run is Beachley, meet in the Leisure Centre bar 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
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.
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