Tuesday 14 May
This Tuesday is the first race in our very own Rose Inn series. You can help out, or run, or help out and then run. Full details on Facebook and the website. For those not helping or racing Rose Inn, we have one coached track session.
S3. This session will be coached by Eddie on the Leisure Centre track, starting at 6:30pm. This week is 3 x
800 @ L2 - 90 sec recovery
400 @ L3 - 90 sec recovery
200 float then 200 @ L4
2 mins recovery 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.
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 16 May
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 5 x Hill 3, 5 x 350 easy, then 50m strides.
Tempo Run
This week's run is St Pierre, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Sarah 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 led by Gill, or a walk.
Please see the website for all the Thursday training routes.
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 1.18 mile Strava Segment 'Great Barnet's Wood to the Rd'. 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 on Tempo Efforts. Led by Eddie, this will start at 8:15pm.
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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