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 29 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Elm Road, starting at 6:45pm, coached by Mark.
Coach Mark says: 'We will meet on the Elm Road/Gloucester road junction at 6.40 for form drills focusing on knee drive. The session starts at 6.45 and will be 30 minutes in duration. Each repeat is out and back on Elm road so pacing your effort is key - you want to be able to pick up the effort to finish strong on the finishing incline each repeat. You will know if you pace your effort correctly then your last rep will be (at least!) as fast as your first. Each repeat is 800m total (400m out and back) and the rest interval is 90s to 2 minutes depending on your fitness. The rest is important as it will allow you to complete each rep to a high quality without loss of form.
Safety note: High viz is mandatory, but headtorches are not recommended as you will dazzle oncoming runners. All runners must keep left at all times, check oncoming runners before overtaking'.
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: 1 x 1K @ L2 - 200 float into - 6 x 400 @ L3 with 60 seconds recovery - 200 float into - 3 x 200 @ 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 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 31 October
This Thursday is the choice of a spooktacular Halloween Social run, or a coached track session, full details below.
Halloween Social. This week's run is Mathern, meeting at Chepstow Football Club at 6:35pm for a 6:45pm start. You may choose a tempo, social run, a 45 minute out and back led by Marie, or a walk. Please wear your finest Halloween themed fancy dress.
After the run will be a free hotdog and drink, and you can join Quizmistress Finch for some spine-tingling fun and friendly competition - this year’s event promises to be an engaging mix of brain-teasing questions, Halloween-themed surprises and, of course, the traditional physical challenge round.
Please let the social team know if you're attending for numbers (Shari, Louise or Anne).
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 the 0.88 mile Strava Segment Mathern Road Climb. By running this section at Level 2 each time, you can track your progress through the winter.
Hi-Vis is mandatory and you will require a headtorch
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 8 x Hills with details on the night.
There is no run from the Leisure Centre, or refreshments this week. If you're running the track session, why not head over to the social afterwards? Just let the team know you're coming.
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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