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 18 March
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 with Sue, starting at 6:45pm. Meet at the Severn Bridge underpass warmed up and ready to go.
Coach Sue says: 'This Tuesday is the penultimate session of the winter training, summer is on the way.
This session is designed to help you improve your 5km time and to help you to improve your pacing and threshold running. There will be a choice of distances to run depending on your preference or your pace group, but all will start with an Easy pace to the turnaround point, picking up to threshold (85% effort) and finally increasing to maximum effort for the last 1k.
Read the 3 options carefully and be ready to choose which you’re going to do at 6:45pm on Tuesday.
Option 1: Head out on the South side (downstream) at Easy pace running with your pace group. Turn at the usual parkrun turn and speed up to Tempo pace. Then at the 1k marker, speed up to VO2 max to the finish. This will be just over 5k.
Option 2: As Option 1, but continue over the bridge at Easy pace to the far gate. Where you turn and speed up to Tempo pace, then accelerate to VO2 max from 1k marker. Somewhat over 6k in total.
Option 3: Head out on the North side (upstream) at Easy pace in pace group, go to the end of the bridge, and cross over the footbridge to the South side. Then as Option 2 from the far gate back to the tunnel. Over 7k for this option. A head-torch is advised for the feebly-lit path at the far end where you track back up to the steps leading down to the footbridge above the tolls'.
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 1 x 800 - 2 x 600 - 3 x 400 - 4 x 200:
800 @L2 with 90 seconds recovery
600 @L2+ with 90 seconds recovery
400 @L3 with 60 seconds recovery
200 @95% with 200 jog 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 20 March
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 continuous, L2 default pace:
10 mins @ 100m strides
10 mins @ 50m strides
Training Run. This week's run is Beachley meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Deb 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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