Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 05 March
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 the Danes / Lancaster Way Loop, which includes a beneficial plyometric element by incorporating steps. Meet by the Leisure Centre steps at 6.45pm for a quick briefing and the jog to the Danes. The session will be coached by James and Paul. Take a minute to familiarise yourself with the route on Google Maps or similar to avoid confusion on the night!
Coach James says: 'The loop starts with relaxed running down Huntfield Road, and a left turn before the end, into Lancaster Way. This leads into the park - where a head torch is recommended - and the bottom of two flights of steps. Take the left flight and drive hard up with single strides to the flatter area at the top. You should aim to feel a ‘spring’ with each stride, and try to minimise your ground contact time.
You’re now at the top of the first part of the climb up St Kingsmark Avenue, which you follow round to the right at a steady effort. The Avenue then bends to the left cueing an increase in your pace all the way to the Avenue top.
At the top, turn left into Kingsmark Lane in recovery mode, to complete the loop at the Huntfield Road turn. Then off you go again for as many loops as you can fit into 30 minutes.
Safety Note: although you’re mainly on pavement for this session, care should be taken crossing the four or five side roads coming from your left as you run anti-clockwise round the estate. Hi-Vis is mandatory'.
Juniors
This session is not suitable for juniors participation.
Performance Session
There will not be a Performance Session this week.
Thursday 07 March
Thursday's run is the Severn Bridge, meet in the underpass at 6:35pm for a 6:45pm start. John 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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