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 21 January
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 Dick and Lindsey. Meet at 6.30 in the underpass where the Severn Bridge parkrun ends for a full warmup with drills, or come well warmed up for the session briefing at 6.45.
Coach Dick says: 'The session is focused on improving your 5km racing and your pacing by focusing on threshold running. See below for the three options available for this session. On each of these the run eastbound on the bridge is done at an easy conversational pace - high end of L1 - increasing the effort to L2 at the turnaround and gradually winding up to L3 approaching the 1k-to-go mark. Then a strong finish at L4 to the parkrun end in the tunnel. Good prep for a PB and indeed for an effective finish in any race.
Safety - training is best with clubmates so we will organise into small groups 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. The upstream path to the M48 services, across the footbridge and return on the downstream path
2. The downstream path to the far side gate and back
3. The downstream side to the parkrun turnaround arrow and back'
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 4 sets of 3 x 400 as follows:
400 @L2
400 @L3
30secs
400 as follows
400 @L3 then down to the flat and back via Hill 3 @ 95%
2 mins
Repeat
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 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 23 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 8 x Hill 1 steady (L2).
Training Run. This week's run is Mathern, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Jill 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 Anne, 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 0.88 mile Strava Segment Mathern Road Climb. 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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