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 25 March
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Danes Loops with Mark, starting at 6:45pm.
Coach Mark says: 'We’ll meet at the Leisure Centre steps for the briefing, and then jog to the corner of Kingsmark Avenue where we’ll regroup and start the main session.
From here you will run along Kingsmark Lane, taking a left at Huntfield Road with relaxed running downhill to Lancaster Way, where you’ll take a left and run to the end of the road and straight up and through the park - note with sunset at around 6.30 a head torch is still recommended here. Just before the road you’ll see two flights of steps, take the left-hand ones and bound up the steps with minimal contact to provide a plyometric effect. This is the focus part of the session and those bounding steps are the part to focus on each lap and I will be here to offer support and feedback during the session.
You’re now at the top of the first part of the climb up St Kingsmark Avenue, which you follow round to the right at a steady effort. Depending on your current fitness levels you should maintain your effort to the top of St Kingsmark Avenue.
At the top, turn left for an active recovery and regroup to the top of Huntfield Road and then start the next loop. 30 minutes of running. After your final loop we’ll meet back at the top of St Kingsmark Avenue to review the session.
Focus on technical elements of hill climbing and relaxed downhill running. This will build strength / endurance.
Safety Note: although you’re mainly on pavement for this session, care should be taken crossing side roads coming from your left as you run anti-clockwise round the estate. Hi-Vis is mandatory'.
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 8 x 600:
400 @L2 into 200 @L3 with 200 float
200 float into 200 @95%.
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 27 March
This Thursday is our latest social run at Rejoov in Lydney or a coached track session, full details below.
Social Run. Please meet at Lydney leisure centre
[ ///tacky.typified.debate ] at 6.30pm for the run briefing. There will be a choice of 2 routes plus a 45 minute group. You will need a head torch and high vis, light trail recommended or road shoes if dry.
After the run there will be a chip butty for everyone, tea and coffee so remember to bring a cup! If you have signed up for the Rejoov experience you'll need swimwear and a towel! Please read the attached disclaimer which you'll be asked to sign when you arrive.
The Leisure centre car park closes at 9:00pm but there is free parking outside the church a short walk away if you anticipate being later.
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 Fartlek on the whistle ( details on the night).
There is no tea/ coffee in the Leisure Centre this week.
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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