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 19 August
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 Pyramids on the Leisure Centre track, coached by Sue. The session will start at 6:30pm.
Coach Sue says: 'The aim of the session is to develop speed and endurance, and improve pace judgement.
The session is 3 Laps, 2 Laps, 1 Lap, Break, 2 Laps, 1 Lap, then 2 x 200m.
90 seconds recovery between all efforts and the break is 3 minutes.
The starting pace is your normal 5km pace and I will explain on the night how this should change as the session progresses'.
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: 3 Sets of 400 + 400 + 400 + 200:
400 @ L2 with 30 secs
400 @L3 with 60 secs
400 @mile with 90 secs
200 proactive but faster each set
2 mins between sets
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 21 August
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 mins of cross field to 90% segment up Hill 2, then 2nd segment up Hill 3. Coned where needed.
Training Run
This week's run is the Coastal Path, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Bridget is MC and will get you into in your groups. You may choose a tempo or social run, a 45 minute out and back, 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 0.86 mile Strava Segment 'Larkfield to Welsh St'. By running this section at Level 2 each time, you can track your progress through the summer.
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
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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