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 25 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).
Warm weather is forecast so please hydrate beforehand.
S1 & S2. This week S1 & S2 are both 400s, and will be coached by Dick and Bethsn on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Bethan says: 'The 400s session involves running 400 metres around the track followed by an active recovery period of 90 seconds, and repeating this over the 30 minute session. The effort level will be level 2, so working hard but still able to speak a few sentences. Focus on good posture while keeping a consistent pace and using the full recovery time will help you achieve this. The forecast is looking very warm for Tuesday evening so bring water. Come warmed up or early enough to run a few easy warm up laps and then we’ll carry out our regular drills before starting the session'.
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 4 x 4 + 4 + 2: 400 @ L2 - 60 secs recovery - 400 @ L2 - 60 secs recovery - 200 float then 200 @ L3. 3 mins 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.
Running Drills
The coaching team are now introducing three new drills for all our sessions. Please see links to videos below. Remember effective drills can help improve running form and help us stay injury free.
High skips - this is a more dynamic progression for skips with an added plyometric effect. It aims to improve flexibility, coordination and power in each step. Coach Mark walks us through how to do it in this video
Carioca - a great drill for hip mobility and activation with lateral movements. A tricky one to learn initially but this video explains it really well
Lunges - great to add into your warm up to activate the muscles needed for running (you see a lot of pros doing these before a race) this video shows a few modifications in case you struggle with knee pain or balance issues
Butt-kicks
A Skips
Hamstring sweep
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 27 June
This Thursday is a choice of the second race in our Handicap Series organised by Dave Andrews, or a track session. Full details below.
The Handicap takes place in Chepstow Park Woods. Parking is at Chepstow Park Wood Car Park (near the turn off for The Cot) which is limited, so please park sensibly and car share where possible. There is additional parking a short walk away at Fedw Wood Car Park.
First runners will start from around 6:30pm, with the faster runners starting at 7:00pm, and all are due to finish around 7:30pm. A full start list will be advertised early in the week. After the race there will be prizes and tea/coffee, so bring a mug. More information is available on the website, link below.
To run in the Handicap you must be registered for a number in this year's GLCL race series. If you don't have a number please register and check with Dave that you have a start time.
If you are not racing the handicap, then feel free to come along for your run / walk and join us for refreshments. Just remember to tell starters / finishers what you're doing as you pass them.
Due to the Handicap, there will be no refreshments in the Leisure Centre bar this week.
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 inc Hill 3: L2 into L3 on the hill.
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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