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 28 October
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Elm Road, starting at 6:30pm with Kevin. Meet at the junction of Elm Road and Gloucester Road [///defected.breathy.butterfly].
Coach Kev says: 'This run is from the junction of Elm road to the wall at the other end, and a return to the start. There is a 60-90 sec walking recovery at the end of each leg.
Be aware that cars use the road and pull out of driveways.
Make this a steady run during the downhill section, then speeding up the uphill section to the end of each lap, if wearing headlights try to avoid direct light into runners faces'.
This session is not suitable for Juniors participation.
S2. This session is coached by Eddie on the Leisure Centre track. This week is:
4 x 400 @L3 with 90 seconds recovery
4 x 600 @L2 with 60 seconds recovery
2 x 800 @L2 with 45 seconds recovery (2nd 800 is split pace L2 into L3)
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.
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 30 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 with 50m proactive per lap. Default pace 75%.
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.
Training Run
This week's run is Beachley, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Dickie is MC and will get you into in your groups. You may choose a tempo, 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.
Fartlek Section: This is our second of three months recommending a fartlek section on the Beachley run. These short, high speed efforts give payback in a day or so, setting you up for a fast parkrun on Saturday!
Run out as a warm up, then starting at the turn back along / around the Loop Road, put in 4 or 5 15-20 second sprints, with 90 seconds - 2 minutes recovery in-between. You can then run easy back to the LC. Do not run more sprints, or for longer, as this will make you tired rather than ready to run fast.
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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