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 10 September
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 Pyramids, and will be coached by Lindsey and Neil on the Leisure Centre track. Sessions start at 6:15pm and 7:00pm respectively. Coach Lindsey says: 'Pyramid sessions are great for effort judgment over a variety of distances, in this case 200s/400s/800s. We’ll start at the top of the ladder (400m) to avoid the temptation of going out too hard on a shorter distance. After each effort there will be a 90 second active recovery with 2 minutes between sets. The effort level will be Level 2, so working hard but still able to speak a few sentences building to Level 3, a few words, as the session progresses. 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'.
Run 400m - 1 Lap - 90 seconds active recovery
Run 800m - 2 Laps - 90 seconds active recovery
Run 400m - 1 Lap - 90 seconds active recovery
Run 200m - 0.5 Lap
Break 2 minutes recovery
Run 200m - 0.5 Lap - 90 seconds active recovery
Run 400m 1 Lap - 90 seconds active recovery
Run 800m 2 Laps - 90 seconds active recovery
Run 400m 1 Lap - 90 seconds active recovery
Run 200m 0.5 Lap - 90 seconds active recovery
S3. This session is perhaps most suited to Pace Band 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 6 x 800 as follows:
1 x 400 @L3 then 400 @ L4
3 x 800 - 400 @ L1 then 400 @L2 with 60 seconds recovery
2 x 800 - 400 @ L2k then 400 @L3 with 90 seconds recovery
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 have introduced 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 12 September
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 on the track with 60m strides (start of back straight).
Training Run
This week's run is Porthcasseg, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Deb is MC and will get you into in your groups. You may choose a tempo, 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
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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