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 26 November
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Thornwell Loops. Starting at 6:45pm, it will be coached by Sue and Lindsey.
Coach Lindsey says: 'Thornwell Loop is a 1126 metre loop run in a clockwise direction, starting and finishing at the entrance to Garvey Close just across from the Tesco Express. We’ll meet in the Thornwell Football Club carpark [///competing.nozzles.hovered] for the briefing and then jog down to the start.
The session is 30 minutes long, faster runners should be aiming for 5 laps, with others doing 3 or 4 depending on their pace.
It’s a speed endurance session so we’re looking to develop your capacity to run at a good pace over a set distance. Please arrive warmed up and we’ll get into the main session straight after the briefing.
Setting out from Garvey Close you’ll turn right up the hill, please run on the grass or single file keeping well into the side of the road. Take it steady up the hill then turn right at the top. From here look to steadily build your effort to Level 3 (couple of words) and try to keep it steady at that effort as you follow the loop round and head back down hill to the start. There are a number of side roads you’ll need to cross so please be aware of traffic turning in and out.
At the end of each lap take a full 90 seconds active recovery before heading out for your next lap.
Focus on pushing your efforts whilst ensuring you can keep the pace fairly consistent for all laps. In terms of form, we’ll focus on running tall and keeping our hips high.
Hi vis is essential and a head torch is also recommended. Please turn them off during active recovery!'
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 Blaise preparation practicing a fast start and a fast finish. A short section will be marked at the start of the track. 10 x 400 as follows:
5 x 400 with initial section @L4 into L3, with 60 seconds recovery;
5 x 400 @L3 with 45 seconds recovery;
Finish with 200 @L2 float into 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 28 November
There is no track session this week.
Social Run. Update from Louise: Really sorry everyone but we need to postpone Thursdays run. I am afraid both the route and chip shop are under water.
As a lot of our routes are flooded at the moment we feel the safest route is the Severn Bridge. Please can we meet under the tunnel at the normal time of 6.35pm to start at 6.45pm. There will be NO refreshments back at the Leisure Centre on Thursday.
If you would like to join in, please ensure you fill in the online form by 6:00pm today Sunday 24 November.
Hi-Vis is mandatory and you will require a headtorch
There is no run from the Leisure Centre, and no tea and coffee in the bar this week.
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.
Dickie.
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