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 04 February
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Thornwell Loops with Sarah and Sue at 6:45pm. Please arrive warmed up and ready to run, or arrive 10 minutes early to join a group warm up. We will meet at Thornwell Football Club for the warm up and briefing, and will then walk to the start together.
Coach Sarah says: 'We will be running clockwise. The 1126m loop is mainly on well-lit pavements apart from crossing three side roads, please run up the hill leading to the roundabout IN SINGLE FILE. Some people do take advantage of a footpath in the grass alongside the hill or the pavement on the other side of the road.
Your uphill section to start each lap is a great opportunity to concentrate on your form and technique at a Level 2 effort. Pick up to a Level 3 effort for the flat stretch along the top. Further detail on the night!
After each lap you should do an active recovery of at least 90 seconds (longer if you need) in a small loop in the safe area (head-torches off here please).
Do as many laps as you can fit into 30 minutes at a consistent pace.'.
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 12 x 400 as follows:
2 x 400 @L2 with 30 seconds recovery
4 x 400 @L3 with 30 seconds recovery
4 x 400 @L3+ with 45 seconds recovery
2 x 400 @mile with 90 seconds recovery
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 06 February
There is no track session this week.
Training Run. This week's run is Beachley, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Graham 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 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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