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 16 September
One session 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. This week S1 is 800/400/200 on the Leisure Centre track, coached by Stuart. The session will start at 6:30pm.
Coach Stuart says: 'Starting with 2 x 800m (with the option of 1 x 800 if you wish), followed by 4 x 400m, then 4 x 200m. Active recovery between each rep should be around 90 seconds (allowing time to be able to repeat each rep the same). The aim of the session is about consistency and pace judgement whilst maintaining good form and posture'.
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 18 September
There is no track session this week.
Social Run
This Thursday is our next social run - Chepstow Orchards. Please meet at 6:30pm at the Palmer Centre [///telephone.skirting.remainder]
Take a 5 mile (approx) tour of Chepstow's community Orchards, feel free to bring a bag and collect apples as you go, or at the final orchard next to the Palmer Centre. There will be a 45min run led by Louise, and a walking group are welcome. Maps will be provided.
In true harriers style, after the run come and have a drink on us in the George afterwards, maybe even an apple juice or cider!!
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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