Coach Led Discussion. Our next Coach led discussion is on Thursday 08 May. Andrea from CryoSport Recovery is going to cover the benefits of cold therapy and dry needling on recovery from exercise and injury, and how to change your mindset and improve your performance. More details in next week's blog.
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 29 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 Fartlek on the Leisure Centre track. Both sessions will be coached by Mark and Stuart, starting at 6:15pm and 7:00pm respectively.
Coach Mark says: 'This week we have the awesome Fartlek session. If you haven't come across this phrase before, don't be alarmed! It is a Swedish word meaning 'Speed Play' and combines two great things - having fun and a great training stimulus.
You will be 'playing with speed' alternating between effort levels 1 and 2 whilst running continuously (i.e. no rest after the level 2 efforts). We will split the session into two 13 minute blocks with a two minute active recovery between them. There will be cones clearly marking out the L2 effort each lap and you will have the rest of the lap at the lower intensity Level 1. Note that the coaches will change the length of the Level 2 effort by adjusting the cones as you work through the session!
There will be a bonus Level 3 faster effort at some point during the session when the coaches will tell you to go to L3 instead of L2 for the higher paced section for that lap (so be prepared!)'.
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 10 x 400 as follows:
5 x 400 @L3 with 60 seconds recovery
5 x 400 @L3 stretch with 90 seconds recovery
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 01 May
This Thursday is the choice of a social run or a coached track session, full details below.
Social Run. May Day Social - Thursday 01 May is our colourful May Day run of the coastal path with a quiz along the way! Meet at Chepstow Football Club, Newport Road, NP16 5PR (what3words is dignify.alongside.scales) at 6.30pm for instruction. Finishing back at the football club for a drink and cake. Don't forget to wear May Day flowery or most colourful running tops, the more vibrant, the better!
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.
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: 2:30 mins 400 warm up - 1:30 x 400 - 15 mins with coned segments.
- Proactive segment on back straight
- Short reactive segment on home straight
There is no tea and coffee in the Leisure Centre this week.
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.
No comments:
Post a Comment