Please read these details carefully as it will save time on the night. Use the links below for information on training strategy, time bands and training levels.
Tuesday 02 April
You may choose from three coached track sessions this week. Please arrive warmed up from a jog to the track, or a few laps of the field beforehand, and be ready for some running form drills (see below). The field may still be wet so grippy off-road shoes are recommended.
S1 & S2. This week S1 & S2 are both Paarlauf, and will be coached by Dick on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Dick says: 'We’re doing Paarlauf, which is basically 200 metre efforts as a relay with a partner of roughly your own ability. So you’ll get a jog recovery across the track matching the the time of your effort. The session will be split into 15 minute and 12 minute halves, with a 3 minute break for recovery and swapping starting position to give everyone a go at uphill and downhill.
S3. This is perhaps most suited to Pace Bands A, B and C runners, and will be coached by Eddie on the Leisure Centre track. The session starts at 6:30pm and Eddie will deconflict the session with the S1 & S2 coaches prior to the night. This week is 4 x 600/400/200 @ 5k/3k/ mile ( L3 and 4) - 60 sec/ 90 sec/ 200 float - 2 mins between sets.
Juniors
All track sessions are suitable for Harriers Juniors aged 14 and over. A parent must remain present on the field throughout, but there is no requirement to run together. Speak to Steve Dilley and the session coach beforehand if you intend to bring a junior.
Running Drills
The coaching team are going to focus on these 3 key drills during April, and we wanted to share some video resources to make it easier during sessions. Improving our running form can not only increase our speed and running economy (how efficiently we can run at a given speed), but ALSO help us stay injury free. Butt-kicks done right and Hamstring Sweeps will be done at all our sessions, and then we'll start to build in the A skips. Don't worry if you find the drills hard, as the coaching team will be on hand to demo and give feedback on your technique.
1. Butt-kicks done right - This short video is Mark's coach from Thailand explaining the way to do butt-kicks as a drill before running.
2. This is a detailed video that really breaks down the A skip, which is a really important fundamental drill - if you find it tough speak to the coaching team for some help!
3. Hamstring sweep - quick video from Coach Erki again for a dynamic stretch of the hamstring to do within our warm up.
Training Strategy
Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.
Thursday 04
This Thursday is the The Dave Jones Prom Run featuring in the Club Championships, details on FB and the website. For those not racing you may choose the normal Tempo run, or a coached track session, full details below.
Track Session. This will be coached by Eddie, starting at 6:30pm. Thursday sessions involve routines which prepare runners for weekend racing. This week is 20 mins at L1, Progressions over 60 meters with 3 x 20m cones (80%/90%/100%).
Tempo Run
This week's run is Three Woods, meeting 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.
The recommended Tempo effort in this run is the 1.1 mile Strava Segment 'Racecourse Wall St Arvans to Chepstow'. By running this section at Level 2 each time, you can track your progress through the summer.
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Sunset on Thursday is at 7:50pm; please consider if you will need High-Vis and a head-torch, particularly if you are also running home afterwards.
Other Announcements
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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