Hi-Vis is mandatory for all 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 07 January
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Severn Bridge Hills, starting at 6:45pm, coached by Neil. Meet in the underpass warmed up and ready to go. An optional warm up session will start in the tunnel at 6:30pm.
Coach Neil says: 'The Severn Bridge Hill session focuses on uphill running to improve technique and pace judgement. The session consists of running continuous loops of the shorter steeper hill up from the underpass, turning back along towards the Severn Bridge to the first gate, before turning again to run up the longer hill. Turning at the top you have a jog recovery back to the start.
The session is 2 x 15 minutes of continuous running with 3 minutes active recovery between sets. Each lap is approximately 600m.
Focus on improving your running technique up the shorter steeper hill (Level 2). On the longer hill you will be building on strength endurance and pace judgement so aim to achieve consistent lap times. You want to be running at Level 3 up the long hill so your RPE (Rate of Perceived Exertion) will be able to say one or two words only.
During the session run on the left side, and please be aware of other road users on the bridge - traffic (cyclists, emergency vehicles, dog walkers) accessing the Severn bridge.
Safety note: High viz is mandatory. The course is well lit, so no need for headtorches during the session. Headtorches are advisable if running to and from the venue. All runners must keep left at all times, check oncoming runners before overtaking.’
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 Neil 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 800 @ L2 into 5 x 400 @L2 with 1 minute recovery, then 5 x 400 @L3 with 30 seconds recovery.
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 09 January
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 mins: Full lap clockwise @L2 and pace up at cone into Hill 3 @L3.
Training Run. This week's run is Boughsprings, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. John 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 Jane, 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 1.05 mile Starve Segment Sudbury Lane S to N. 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 the run will be the next Coach Led Discussion, regards injury prevention and led by Dave from The Physio Clinic.
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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