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 15 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Cross Country Loops on the Leisure Centre track, starting at 6:45pm, coached by Sue.
Coach Sue says: 'The winter season is on the way and this means cross country, the best events of the year? Sunday is the beginner friendly GLCL cross country race. Tuesday training is x country loops on the field, a chance for beginners to experiment with the different challenges, test shoes and get advice from coaches.
For experienced racers you can reawaken your racing skills: when does speeding up gain the most, why is it important to be ahead of the person in front of you, how fast do I go on the run in, and so on. It's good fun at all levels, believe me.
So the training: Warm up before the session for at least 10 mins.
Run clockwise round the track, head down towards the bottom of the hill where the field meets the Wye Valley walk (Gerry will be there), up the hills enroute to travel back to the track, round the track to the start.
2 mins recovery and reflection.
Run at a steady pace but experiment: try pushing up the hills, sprinting to the finish, running down hill, find your strengths.
I will blow the whistle in 30 min. The loop is roughly 700m. 30 mins of work with up to 2 mins rest between loops'.
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 Sue beforehand if you intend to bring a junior.
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: 5 x 800 @ L2 into L3 for last 100m of each rep with 90 seconds recovery, followed by 2 x 400 @ L3 with 2 minutes recovery.
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 Eddie 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 17 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. Anne 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.
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
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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