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 22 April
You may choose from three coached track sessions this week. Please arrive warmed up from a jog to the track, or do a few laps of the field beforehand, and be ready for some running form drills (see below).
S1 & S2. This week S1 & S2 are 500/300m on the Leisure Centre track. Both sessions will be coached by Kev and Sarah, starting at 6:15pm and 7:00pm respectively.
Coach Kev says: 'Welcome to a new track session, I hope you like it.
Please warm up ready to run in your usual manner, or do a lap or two of the track to get ready for the session.
This is a 500m x 300m track session,and there will be flags positioned around the course; Yellow for finishing both 500m and 300m at the same spot, and Blue flags will indicate the start of both the 500m run and 300m run. The 500m stage will be run at Level 2 and the 300m at Level 3.
Please note when finishing your 300m step off the track (inside) and walk back to the 500m start point. When you finish your 500m section you can walk over to the start of the 300m (blue flagged start point) or jog slowly around the track (single file please) to the 300m start point. At all times be aware of incoming runners (they have priority) as you step back onto the track to complete the next stage.
The session is 30 minutes in total, two 14 minute stages with a 2 minute break inbetween. More information on the night if required'.
S3. This session is perhaps most suited to Pace Bands A, B and C runners, and will be coached by Eddie on the Leisure Centre track. The session starts at 6:30pm, and Eddie will deconflict the session with the S1 & S2 coaches prior to the night. This week is 4 sets of 4-2-4: 400 @ L2 - 200 jog into - 200 @90% with 90 secs - 400 @L3 - 400 jog into set 2.
Juniors
All track sessions are suitable for Harriers Juniors aged 14 and over. A parent must remain present on the field throughout, but there is no requirement to run together. Speak to Steve Dilley and the session coach beforehand if you intend to bring a junior.
Running Drills
The coaching team will initially focus on these 3 key drills. Effective drills can help improve running form, which not only helps increase our speed and running economy (how efficiently we can run at a given speed), but ALSO help us stay injury free.
1. Butt-kicks done right - This short video is Mark's coach from Thailand explaining the way to do butt-kicks as a drill before running.
2. This is a detailed video that really breaks down the A skip, which is a really important fundamental drill - if you find it tough speak to the coaching team for some help!
3. Hamstring sweep - quick video from Coach Erki again for a dynamic stretch of the hamstring to do within our warm up.
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 24 April
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 minutes split into 2 x 10: 10 mins x field into Hill 3 segment - 10 mins track into 30m reactive.
Training Run
This week's run is St Pierre, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Gill is MC and will get you into in your groups. You may choose a tempo or 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.
Please see the website for all the Thursday training routes. Note that GPX files added to download to your device.
The recommended Tempo segment for this run is the 1.18 mile Strava Segment 'Great Barnet's Wood to the Rd'. By running this section at Level 2 each time, you can track your progress through the summer.
After the run will be a talk by Gwent Police on running safety in the Leisure Centre bar. This is mainly aimed at females but all are welcome to attend. The talk will start at 7:45pm and last around 30 minutes. Tea/coffee and biscuits will be available as normal.
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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