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 28 May
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 Fartlek, and will be coached by Sarah and Berna on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Sarah says: 'Fartlek translates as speed play, and it gives you the opportunity to try running a bit faster for short periods during your run. You will run constantly for 25 minutes at Level 1/2, but will pick up your pace for a short section every time the coach blows their whistle. The faster efforts will be up to 1 minute long (but may be less) at Level 3, meaning you are only able to say a few words. It is definitely faster than chatting pace! It is great practice for learning to run a bit faster, and also to prepare for a race when you might need to speed up to overtake or outsprint a rival'.
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 up to 8 reps on the grass hill behind the track.
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 continuing to focus on these 3 key drills. Effective drills can help improve running form, which not only helps increase our speed and running economy (how efficiently we can run at a given speed), but ALSO help us stay injury free.
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 30 May
Track Session. There is no track session this week.
Training Run
This week's run is Porthcasseg, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Anne 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 Anne, 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 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.
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