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 17 December
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 800s starting at 6:45pm, with coach Dick who says: 'Be at the Elm Road/Gloucester road junction at 6:30pm if you want to take advantage of warm-up drills. Or jog there for the briefing starting at 6:45pm. Each repeat is out to the far-end wall and back to the start, followed by a slow jog recovery of 90 secs - 2 mins according to your fitness and training plan. Try to pace your effort evenly so that your last rep will be at least as fast as your first. The rest is important as it will allow you to complete each rep to a high quality without loss of form.
The end stretch of each repeat is a flat run-in to the recovery area. Try to run this with good upright form and at the same pace as you ran it at the start of the effort. I’ll be positioned at the start of this straight to remind you!
Safety note: High viz is mandatory, but headtorches are not helpful 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 Two sets of 5 x 400 as follows:
4 x 400 @L3 off 45 secs
1 x 400 ( 200 @ L4 into 200 at max)
3 mins then 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.
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 19 December
This Thursday is the choice of a Social Run or a coached track session, full details below.
Social Run. Clare and Neil are hosting a a Christmas treasure hunt run/walk from their house. Park at the Leisure Centre and walk down to 1, Piercefield Avenue ready for 6.35pm briefing, 6.45pm start. Options of a longer or shorter run or a walk will be available. There will be soup and refreshments back at 1 Piercefield Ave afterwards, so please bring a mug for your drink/soup. Festive fancy dress is optional.
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 LC Track and Hill 3 sets of 3:
Clockwise lap + hill 2 @L2
Clockwise lap + hill 3 @L2 but building
Cross field + hill 2 @5K race pace (timed rep)
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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