Hi-Vis is mandatory for all Tuesday and Thursday road training
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 08 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Thornwell Loops starting at 6:45pm, coached by Berna and Dick. Meet in the Thornwell Football Club carpark.
Coach Berna says: 'Thornwell Loops - Speed Endurance - Aerobic. A headtorch is advised.
We will meet at Thornwell Football club car park for the briefing, and then jog down together to the start at the telephone kiosk across from the tesco mini store.
Thornwell loop is a 1126 metre loop. We will be running in a clockwise direction. Please run SINGLE FILE up the hill to the roundabout on the grass footpath alongside the hill. You will then be running on well lit pavements apart from the 3 crossings where you need to remain vigilant to traffic on the roads.
The session is usually 30 minutes with 5 laps for the higher pace groups and 3 to 4 laps for the remaining pace groups. The recovery period after each lap is 90 seconds active recovery.
You will be focusing on Level 2 effort with an increase to Level 3 on the 350m flat part of the loop. Focus on relaxed running technique with an increase in stride/ cadence and quicker arm action on the flat.
For runners racing at the weekend - e.g GLXC - adaptions will be suggested on the night'.
This session is not suitable for Juniors participation.
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 this week is: Split Pace 400s:
10 x 400 = 200m @L2 into 200m @L3 with 60 secs recovery. Followed by 1 x 200m float into 200m @L4.
This session is 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.
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 10 October
There is no track session this week.
Training Run. This week's run is Beachley, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dickie 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 Marie, 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.
The recommended Tempo section for this run is from the Coach and Horses back to the LC (Strava segment to follow).
Hi-Vis is mandatory and you will require a headtorch
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
Wye Valley Walk (WVW)Fastest Known Time (FKT) Attempt
Next Saturday 12th and Sunday 13th October, our very own Mark is attempting the FKT on the WVW, while raising money for the River Wye campaign. This will culminate in a social at the Drill Hall between 2:30 and 5:00pm on Sunday 13th. We are looking for 'bakers' to make a contribution to the Refreshment stall, which will be run by Harriers.
If you can bake some cakes, please liaise with Marg or Clare to either drop off your cakes at their homes on Sunday morning, or bring them along on the day. Grateful for all offerings.
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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