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 03 December
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Parkrun Tempo, coached by Mark and Neil. Meet in the underpass where Severn Bridge parkrun ends. For anyone wanting to run through a warmup routine with drills and activations, then arrive at 6.30 to go through this with coach Mark. The main session briefing will start at 6.45.
Coach Mark says: 'The session is focused on improving your 5km racing and your pacing by focusing on Threshold running. The are three options available for this session; on each of these the run Eastbound on the bridge is done at an easy conversational pace, increasing the effort to 85% at the turnaround. A cone and coach will mark 1km to go where you pick up your effort to 95% maximum for the final 1km push - a great training stimulus plus mentally rehearsing a strong finish for a race which could gain you valuable seconds, or to pick up a few places at the end of Cross Country! The finish is the parkrun finish under the bridge where you can debrief with the coaching team.
Safety - training is best with clubmates so we will organise into pace pairs who stick together until the final 1km push back to the tunnel. Hi-viz is mandatory for winter sessions and headtorches will be required for anyone doing the longest route.
Route options:
1. Along the upstream path to the M48 services, across the bridge and return on the downstream path
2. Out along the downstream tunnel to the far side gate before turning around and returning the same way
3. Across the bridge on the downstream side turning at the ParkRun turnaround (marked by an arrow on the ground)'.
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 recovery 400s: 10 x 400 with 60 seconds recovery @L2 – 4 as you wish.
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 04 December
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 hills, more details on FB / the night.
Training Run. This week's run is Boughsprings, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Graham 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.
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.
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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