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 14 January
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Link Road 800s starting at 6:45pm, coached by Mark with Lindsey supporting. Meet at the top of Link Road. Make sure you arrive warmed up at 6:45pm, or at 6:30pm if you are warming on the Link Road beforehand.
Coach Mark says: 'The Link Road 800m session is a great session for developing the sweet spot between speed and endurance required for the 5k, so this session will set you up well for some fast parkrun times. You will run 800m down the Link Road, with the downhill meaning you run slightly faster than 5km pace. After 90s seconds recovery it is time to head up the hill - which is where the 'endurance' part of the speed endurance session comes in! Take the first 400m at level 2 and from the 400m cone you pick up the effort to finish strongly at L3. Another 90 seconds recovery and check in with Coach Mark before repeating. Most runners will be completing 6 x 800 with the ability to adapt this to your pace.
The focus of the session is on pacing, being conscious to maintain form for the second uphill 400m which you pick up the pace. For those with the ability to do splits on your watch (not the splits in a stretch!), you should be able to see the second uphill 400m being slightly faster than the first (if you don't you can work by feeling the difference in effort).
Summary - six times 800m on the Link road with 90s rest. Focus on increasing the effort and pace for the second half of the uphill efforts'.
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 Mark 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 Beachley Inner Loop. Meet at the northern junction of Loop and Inner Loop Roads [ ///settle.healers.dustbin ]. The session starts at 6:30pm, and this week is 5 x 900 @L3 with 1 minute recovery. To work out your target lap times multiply your target 5k time by 0.18 e.g. 20 mins = 3 min 36 sec lap time. Look upon it as a test of your winter fitness.
This session is not suitable for Juniors participation.
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 16 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 4 sets or 20 mins of:
Lap @L1, Lap @L2, Lap @L3, then jog lap.
Training Run. This week's run is Beachley, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dave 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 the 0.93 mile Strava Segment Back from Beachley. 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 are at risk due to a lack of volunteers.
Dickie.
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