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 19 November
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Danes Loops, starting at 6:45pm and coached by Berna.
Coach Berna says: 'We’ll meet at the Leisure Centre steps for the briefing, and then jog to the corner of Kingsmark Avenue where we’ll regroup and start the main session.
From here you will run along Kingsmark Lane taking a left at Huntsfield Avenue with 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 minimal contact to provide a plyometric effect.
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 where you can vary the pace on each loop (recovery or increase pace) 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 on technical elements of hill climbing and building on leg strength, endurance and plyometrics.
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 3 sets of:
600 @ L2;
200 jog into 400 @L3;
200 float into 200 @L4;
400 jog;
Repeat.
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.
After training is the Annual General Meeting, starting at 7:30pm in the Leisure Centre bar. The agenda has been sent out by email.
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 21 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 an LCL sharpener:
20 mins track anti-clockwise with 50m effort @L4 on back straight for the first 10 mins, and 50m on home straight @L4 pace for the second 10 mins.
Default pace is L2 for the first 10 mins, then L3 for second 10 mins
Training Run. This week's run is Mathern, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Jane 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 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.
No comments:
Post a Comment