Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 13 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.
Ahead of the parkrun away day this weekend to the fast (dare we say 'PB potential'...?) Newport Riverfront course we have a classic 5km session on offer at Elm road this week. Whether or not you are heading to Newport, please join Sue and Mark for a session that is great for speed endurance.
Coach Mark says: 'We will meet on the Elm Road / Gloucester Road junction at 6:40pm for form drills, focusing on ensuring a forward lean in each step. Session starts at 6:45pm and will be 30 minutes in duration. Each rep is out and back on Elm road so pacing is key - you want to be able to pick up the effort to finish strong on the finishing incline each rep, and you are aiming for your last rep to be (at least!) as fast as your first. Each rep is 800m total (400m out and back) and the, all important, rest interval is 90s to 2 minutes depending on your fitness. The rest is important as it will allow you to complete each rep to a high quality without loss of form.
You will have a coach at the start of the final incline to both motivate you and give you feedback on form plus a coach at the recovery area for any queries. Note - high viz is mandatory, but headtorches are not recommended as you will dazzle oncoming runners. All runners must keep left at all times, check oncoming runners before overtaking and also watch out for cars on Elm road so that the session is safe and pleasant for all participants.
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 15 February
Thursday's run is Boughsprings, meet in the Leisure Centre bar at 6:35pm for a 6:45pm start. Graham 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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