Hi-Vis is now mandatory for all road training.
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 07 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Thornwell Loops with Neil and Dick at 6:30pm. Please arrive warmed up and ready to run, or arrive 10 minutes early to warm up. We will meet at Thornwell Football Club for the briefing, and will then walk to the start together.
Coach Neil says: 'We will be running clockwise. The 1126m loop is mainly on well-lit pavements apart from crossing three side roads, please run up the hill leading to the roundabout IN SINGLE FILE. Some people do take advantage of a footpath in the grass alongside the hill or the pavement on the other side of the road, taking care if you do cross the road.
Your uphill section to start each lap is a great opportunity to concentrate on your form and technique - form is more important than pace here. Pick up to a Level 3 effort for the flat stretch along the top.
After each lap you should do an active recovery of at least 90 seconds (longer if you need) in a small loop in the recovery area (head-torches off here please). The starting point is the lamp post outside of the recovery area and the finish point is the bus stop. Please take care entering and exiting the recovery area.
Do as many laps as you can fit into 30 minutes at a consistent pace.'
This session is not suitable for Juniors participation.
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. This week is: 2 x 800 (400 @L2 and 400 @L3) with 90 seconds recovery, then 8 x 400 (100 @mile into 300 @L3) with 90 seconds recovery.
This session is suitable for Harriers Juniors aged 14 and over. A parent/guardian must run with the Junior, remaining within arm's reach throughout the entire session. Speak to Steve Dilley and Eddie beforehand if you intend to bring a junior.
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 09 October
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 400s with 100m proactive start of back straight - 85% default.
This session is suitable for Harriers Juniors aged 14 and over. A parent/guardian must run with the Junior, remaining within arm's reach throughout the entire session. Speak to Steve Dilley and Eddie beforehand if you intend to bring a junior.
Training Run
This week's run is Mathern, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Anne is MC and will get you into in your groups. You may choose a tempo, social run, a 45 minute out and back led by Anne, 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.
The recommended Tempo section for this run is the 0.88 mile Strava Segment Mathern Road Climb. By running this section at Level 2 each time, you can track your progress through the winter.
Hi-Vis is mandatory and you will require a headtorch.
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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