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 23 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). Off road shoes are advised if there is rain prior to the session.
S1 & S2. This week S1 & S2 are both Fartlek, and will be coached by James and Lindsey on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Lindsey says: 'Fartlek means 'speed play' in Swedish, so it's a form of unstructured speedwork. You’ll be continually running for 25 minutes with periods of faster and easier running mixed in. The faster segments should be run at level 3 with the slower sections slow enough to allow you to recover to level 2 before we go again. As always, please make sure you're warmed up before the start time so we can do drills together before we start the main session. A reminder of the links to the drill videos if you want to get some practice in!'
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 a straightforward set of 10 x 400s @ L2 (5k stretch) off 60 seconds.
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 25 April
This Thursday is the choice of a 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 anti clockwise across track, down to hill 1, then 100% effort up the hill, ease back to start. Lower Level 2, 20 mins total.
Tempo Run
This week's run is Porthcasseg, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. We are currently missing an MC so please volunteer if you can. 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 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.
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.
No comments:
Post a Comment