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 15 July
You may choose from two coached track sessions this week, both starting at 6:30pm. 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. This week S1 is Parkrun Pyramids on the Leisure Centre track, coached by Mark and Neil. The session will start at 6:30pm.
Coach Mark says: 'After coping with a hot few days of running, thankfully the forecast is looking cooler for Tuesday's session. The Parkrun Pyramid session is designed to help make sure your next parkrun PB effort is HOT whatever the weather!
The session is aimed to develop your pacing strategy for the start and end of a 5km effort, and the track is the ideal place to do this since laps make keeping track of your session easier. We have two sets, with a 3 minute recovery between them, totalling 3.6km of effort (with the possibility to adapt this based on your current fitness and pace - speak to your coaches if that will help!)
Set 1: 400, 400, 1km, 400, 400 all with 90 seconds recovery. Aim to start at Level 2 and progress to Level 3
Set 2: 200, 400, 400, 200 with 90 seconds recovery. Start at Level 2 and progress to Level 3. The final 200 can be at your maximum to simulate pushing for the finish line on tired legs at the end of your race.
S2. 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 coaches prior to the night. This week is 4 x 600/400/200:
600 @L2 with 45 seconds recovery
400 @L3 with 60 seconds float
200 @95% with 2 minutes 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 17 July
This Thursday is our next race in the Club Championship, a club mile followed by a social. If you haven't already done so, please let Shari and Paul know by tonight Sunday 13 July that you are attending. All details will be sent out in the week.
There is no training this Thursday.
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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