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 16 April
You may choose from three coached track sessions this week. Please arrive warmed up from a jog to the track, or do a few laps of the field beforehand, and be ready for some running form drills (see below).
S1 & S2. This week S1 & S2 are both Pyramids, and will be coached by Berna and Neil on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Berna says: 'The theory behind pyramid sessions is you run at a higher intensity, alternated with periods of low intensity to recovery, and repeat at varying distances. The main benefit of running a pyramid session is that it allows you to overload the body in different ways on different runs , and will result in improvements in conditioning, speed, and endurance.
Physiologically the levels of lactate in the system can be experimented with in these sessions to find your strengths and weaknesses. For example if you are a long distance runner you may find that you deal better with the longer reps but find the shorter reps harder.
Prepare for the session by making sure you are hydrated, water is key although some runners like to use an electrolyte drink before the session. Make sure your glycogen levels are replete by eating some complex carbohydrates before the session. it is recommended to eat at least 3 hours before the session.
Practice good running form - tips will be shared on the night
If you are recovering from injury, are new to running or track sessions we can adapt the session to suit your needs so pop along earlier to the session so we can have a chat.
Run 800m - 2 Laps 5k pace - 90 seconds active recovery
Run 400m - 1 Lap 3k pace - 90 seconds active recovery
Run 400m - 1 Lap 5k pace - 90 seconds active recovery
Run 200m - 0.5 Lap 3k pace - 90 seconds active recovery
Break 2 to 3 minutes recovery
Run 200 - 0.5 Lap 3k pace - 90 seconds active recovery
Run 800 2 Laps 5k pace - 90 seconds active recovery
Run 400 1 Lap - 3k pace - 90 seconds active recovery
Run 400 1 Lap 5k pace - 90 seconds active recovery
Run 200 0.5 Lap 3k pace - 90 seconds active recovery
Cool down for 10-15 minutes easy running, include static stretches and relax'.
S3. This session 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 5 x 800 progressions, 400 @ 5k and 400@3k, 2 mins interval. S3 will use lane 4.
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 18 April
This Thursday is the choice of a Tempo run or a coached track session, and will be followed by a coach led discussion, 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 of 10 sec fartlek at 95%.
Tempo Run
This week's run is the Coastal Path, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Bridget 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 for this run is the 0.86 mile Strava Segment 'Larkfield to Welsh St'. By running this section at Level 2 each time, you can track your progress through the summer.
After the run will will be a coach led discussion around effort levels, starting at 8:00pm in the Leisure Centre bar. Look out for further details and a request for questions over the next couple of days. There will also be tea/coffee and biscuits as normal.
Sunset on Thursday is at 8:13pm; please consider if you will need High-Vis and a head-torch, particularly if you are also running home afterwards.
Other Announcements
Saturday 20 April
A message from Jane: some more slower runners have been waiting for the next go at 'Anything to help improve my running'. So we are meeting at the Leisure Centre top car park on Sat 20th April 9:00am. We will exchange knowledge and thoughts, talk about good running form, going up and down hill and ‘gauging your effort’, and have some slow thoughtful practice towards St Arvans and back. Anyone is welcome, please let me know. Coffee and a wider discussion at the Leisure Centre 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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