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 28 January
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Cross Country Loops on the Leisure Centre track, coached by Stuart. Meet at 6:45pm warmed up and ready to go.
Coach Stuart says: 'This session is an opportunity for all runners to experiment with the different challenges of XC; testing shoes, running up and down hill, and sprinting to the finish. Starting in Lane 4, run clockwise round the track, behind the football posts then down the hill towards the turnaround point taking a right turn up towards the AstroTurf court, and continue back up to the start on the track.
Then take up to 2min recovery or continue running with an active recovery around the track.
Run at a steady pace, (L2), but experiment with: running down hill, pushing up the hills and sprinting to the finish, to find your strengths.
The session lasts for 30 mins, with up to 2mins recovery between each loop, unless you choose to run continuously. The loop is roughly 700m'.
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 Stuart 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 No hills but keeping with the speed. 10 x 400 in 3rds as follows; 5 x L1/L2/ L3 with 1 minute recovery, then 5 x L2/ L3/95% with 30 seconds recovery. Cones will mark each 3rd.
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 30 January
There is no track session this week.
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 Marie, 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 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 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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