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 18 June
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 Paarlauf, and will be coached by Mark and Dick on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Mark says: 'After racing against the clock and each other at the mile last week, Paarlauf will be a great session to run with others in the club. Paarlauf means 'pair run' and we do this as 200m efforts with a partner of a similar pace to you. You can recover with a jog across the middle of the track. Through a 15 minute continuous effort, a 3 minute active recovery and then a 12 minute continuous effort we will be working in effort level 2 (quite hard). This is a great session and lots of fun - looking forward to seeing lots of people there in the summer sun (*summer sun not guaranteed, but lots of fun highly likely)
Warm up (1 or 2 laps job) followed by running drills and active stretches led by the coaches. Drills start at 6.15 and 7.00 respectively followed by session briefing'.
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 10 x 400 (200 @L2 - 200 @ L3) with 90 secs recovery. This session 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 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 20 May
This week is a social in Wentwood. For those who cannot attend the social there will be one coached track session.
Social Run
Meet at The Glade Tearooms, Wentwood at 6:30 pm. Please park in the Reservoir car park (What3words Savings.advantage.mountain) which is a short walk away. There will be 3 groups, Dickie leading the fast group, Bridget leading the middle group, and Anne leading the slower group. Route is around 5 miles, (can be less for slower group), and there will be a walking option too. If running, it will be muddy so trail shoes recommend . There will be tea and coffee afterwards.
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 with 50m strides per lap @ 95% (L4).
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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