Hi-Vis is mandatory for all Tuesday and Thursday road training
Tuesday 12 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 Severn Bridge parkrun Tempo session starting at 6:45pm, coached by Neil and Sue. Meet in the Severn Bridge tunnel warmed up and ready to run.
Coach Sue says: 'This session is designed to help you improve your 5km time and to help you to improve your pacing and threshold running. There will be a choice of distances to run depending on your preference or your pace group, but all will start with an Easy pace to the turnaround point, picking up to threshold (85% effort) and finally increasing to maximum effort for the last 1k.
Read the 3 options carefully and be ready to choose which you’re going to do at 6.45pm on Tuesday.
Option 1: Head out on the South side (downstream) at Easy pace running with your pace group. Turn at the usual parkrun turn and speed up to Tempo pace. Then at the 1k marker, speed up to the finish. This will be just over 5k.
Option 2: As Option 1, but continue over the bridge at Easy pace to the far gate. Where you turn and speed up to Tempo pace, Then accelerate again from the 1k marker. Somewhat over 6k in total.
Option 3: Head out on the North side (upstream) at Easy pace in pace group, go to the end of the bridge, and cross over the footbridge to the South side. Then as Option 2 from the far gate back to the tunnel. Over 7k for this option. A head-torch is advised for the feebly-lit path at the far end where you track back up to the steps leading down to the footbridge above the tolls'.
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 14 March
Thursday's run is Boughsprings, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. The MC is TBC. 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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