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 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 800-400-200 on the Leisure Centre track, coached by Sarah. The session will start at 6:30pm.
Coach Sarah says: 'We will be repeating Coach Sue’s new session from a few weeks back which proved very popular.
We will start with two 800s (second one optional for slower runners), then 4 x 400s, followed by 4 x 200s. Recovery will always be 90 seconds. Pace will be explained on the night but you will be gradually running faster through the session, with the option to make your last 200 a real flier!'
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: 10 fours week:
5 x 400 @L2 with 60 secs active rest
2 mins then set 2
5 x 400 @L2 into L3 with 400m easy jog
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 31 July
This Thursday is the third race in our Handicap Series organised by Dave Andrews.
The Handicap takes place in Chepstow Park Woods. Parking is at Chepstow Park Wood Car Park (near the turn off for The Cot) which is limited, so please park sensibly and car share where possible. There is additional parking a short walk away at Fedw Wood Car Park.
First runners will start from around 6:30pm, with the faster runners starting at 7:00pm, and all are due to finish around 7:30pm. A full start list will be advertised early in the week. After the race there will be prizes and tea/coffee, so bring a mug. More information is available on the website, link below.
To run in the Handicap you must be registered for a number in this year's GLCL race series. If you don't have a number please register and check with Dave that you have a start time.
If you are not racing the handicap, then feel free to come along for your run / walk and join us for refreshments. Just remember to tell starters / finishers what you're doing as you pass them.
Due to the Handicap, there will be no refreshments in the Leisure Centre bar this week.
Track Session
For those not running the Handicap there will be one track session starting at 6:30pm and coached by Eddie. This week is 20 mins track clockwise using Hill 2, effort between the 2 cones.
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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