Tuesday 21 May
This week is the second race in the GLCL road series, taking place at Cwmbran. Full details can be found on the GLCL website (link below), plus in communications from Captains Julia and Doug.
For those not racing GLCL there will be one coached session on the Leisure Centre track. Coached by Eddie, this will start at 6:30pm. S3. This week is 9 x 400 progressions. 200 @ L2 then 200@ L3 with 60 secs rest. 200 float then 200@ L4 to finish.
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 23 May
This Thursday is the choice of a training 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 20 mins at L2, with 10 sec self-timed fartlek efforts at L3 on the whistle...no more than one per lap.
Training Run
This week's run is the Coastal Path, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dickie is MC and will get you into in your groups. You may choose a tempo or social run, a 45 minute out and back led by Corinna, 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.
Please see the website for all the Thursday training routes. Note that route maps have been updated and GPX files added to download to your device
The recommended Tempo segment 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 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.
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