Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 06 February
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.
Tuesday’s session is everyone’s favourite – 800s on the Link Road! Your coaches are James and Paul.
The session aims to build speed and endurance, helping prepare you for a 5k or a 10k PB.
We’ll meet at the top of the Link Road, just off Fairview, at 18.45. Please arrive warmed up and ready to go. After a short briefing, we’ll do a few drills to make sure you’re properly warmed up and good to go.
Coach Paul says: 'We’ll jog down to the start and go straight into the first 800m rep. You should be running the downhill rep between level 2 and 3. Make sure you are running the 800s at a consistent pace. At the end of the rep, keep moving and give room to runners finishing behind you. And make sure you use the recovery to recover!”
Take 90 seconds active recovery, before turning and running the second rep uphill. This time, you should be running the first 400m at Level 2 (possible to say short sentences) and then accelerate to level 3 (one or two words only) for the second 400. Again, check that you are running a consistent pace for the whole of each 400m. Take another 90 seconds active recovery and turn into the next rep. You should be able to complete 5 or 6 in all. And, as well running each rep consistently, aim to be consistent across all reps.
Paul and James will be out on the track, offering encouragement and feedback on running technique'.
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 James or Paul 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 08 February
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 if you are going all the way round the services.
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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