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 22 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Danes / Lancaster Loops, starting at 6:45pm, coached by Lindsey.
Coach Lindsey says: 'We’ll meet at the leisure centre steps for the briefing, and then jog to the corner of Huntfield Road where we’ll regroup and start the main session.
From here you want relaxed running downhill to Lancaster Way where you’ll take a left and run to the end of the road and straight up and through the park - a head torch is recommended here. Just before the road you’ll see two flights of steps, take the left hand ones and bound up them with single strides.
You’re now at the top of the first part of the climb up St Kingsmark Avenue, which you follow round to the right at a steady effort. It then bends to the left cueing an increase in your pace all the way to the Avenue top. At the top, turn left into Kingsmark Lane and do an active recovery to complete the loop at the Huntfield Road turn. Then off you go again for as many loops as you can fit into 30 minutes. After your final loop we’ll meet back at the top of St Kingsmark Avenue to review the session.
Session focus is running tall, especially on the uphill and as you tire.
Safety Note: although you’re mainly on pavement for this session, care should be taken crossing side roads coming from your left as you run anti-clockwise round the estate. Hi-Vis is mandatory'.
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: 4 x 800 (400 @ L2 – 400 @L3) with 90 seconds recovery - 2 mins - 4 x 400 (200 @ L3 – 200 @ L4 ) with 90 seconds 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 24 October
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 Hill turn backs (details on the night) for 20 mins.
Training Run. This week's run is Beachley, 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, or a walk.
There is currently no leader for the 45 minute run - if no-one volunteers this may be cancelled.
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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