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 23 July
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 200-400-200, and will be coached by Kevin and Berna on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Kevin says: 'The session will begin with half the runners completing a lap of the track conducting drills with Berna, Kevin will take the other half for dynamic stretching. When the lap is completed we will swap and repeat.
For the main session the first 200m will be at Level 1. As you approach the 200m marker there will be an increase in pace for the next 400m to Level 2. When you reach the end of the 400m lap you will finish off with a 200m at Level 3.
For those of you that like to test your finishing speed a marker will be located approx 70-80m from the finish, this is not compulsory but there if you want to use it.
All runners to take 90 seconds minimum walking recovery then repeat. The session will last 30 minuntes including recovery time.
All runners are to pass on the right of overtaken runners and please leave enough space (no close passing)'.
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 2 sets of 5 x 400m at L3, 90 seconds recovery for set 1 and 60 seconds for set 2.
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 25 July
This Thursday is a choice of the third 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 progression from L1 – 3, increase on the whistle.
Other Announcements
Want to Join the Coaching Team?
Coaching in the club is hugely rewarding for individuals, and a great way to get involved with the club and your running mates. If you choose to do a Leader in Running Fitness course, a one day course paid for by the club, you will then be paired with more experienced team members to deliver regular sessions. If you're interested, have a chat with any of the team members for more information, and to see how you can get involved for a taster before committing!
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.
Trial Membership
Just a reminder that all prospective members should sign up for a one month free trial. Link below to the webpage with the details and form.
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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