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 12 November
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is 400s, starting at 6:45pm and coached by Sarah. Meet at Basepoint warmed up and ready to go.
Coach Sarah says: 'Tuesday night is 400s – we are aiming to do these on the bridge, weather permitting. Plan B will be the link road. In either case we will meet at Basepoint for a briefing at 6.45pm.
High vis is mandatory – if you are not wearing high vis you will be asked not to participate. There might not be cars but there will be bikes using the same path as us. The bridge is lit and you should not need a head torch for the session (it can dazzle those running towards you) but may need one for the run to/from training. Please arrive warmed up and ready to run, we will do a few drills on the way to the start.
You will be running 400m efforts, as many as you can fit into a 30 minute session. This is likely to be between 8 and 12 repeats depending on your pace and fitness. After each you will have an active (walking or jogging) recovery of at least 90 seconds, or as long as you need to be able to run the next at a similar pace. You will be aiming for a level 3 effort, depending on fitness or weekend races. It is faster than chatting pace, imagine the pace/effort you run a track 400 at. You will run at an even pace to the 400m marker, and then begin your recovery. On the return 400s, if you want to push yourself harder, you can increase your effort in the last 100m or so to finish faster. More details on the night!'
This session is suitable for Harriers Juniors aged 14 and over. A parent/guardian must run with the Junior, remaining within arm's reach throughout the entire session. Speak to Steve Dilley and Sarah 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: Cardiff recovery session of 10 x 400. 4 x 400 @ L2 with 60 seconds recovery - 1 x 400 @ L3 with 90 seconds recovery X 2.
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 14 November
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 minutes of hill 2 with variations.
Training Run. This week's run is Mathern, 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 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
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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