Hi-Vis is 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 02 December
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Danes / Lancaster Loops, with Neil at 6:30pm.
Coach Neil says: 'Meet on the leisure centre steps, and we will make our way to the start together.
The loop starts at the top of Huntfield Road and you will run downhill to turn left across the park at Lancaster Lane. This is not the main goal of the session but it is an opportunity to practise running downhill at a controlled pace and effort.
When you meet the steps in the park try to bound up them to get the plyometric benefit. This will help with your leg strength and your bounce! It is really handy to use a headtorch as this section is not lit.
When you reach the pavement of Kingsmark Avenue you have the option of taking a short running recovery on the flat section to catch your breath before continuing your effort uphill to meet Kingsmark Lane, concentrating on your hill technique which we will discuss at the briefing.
Make the most of your recovery along Kingsmark Lane so that you are recovered sufficiently for your next loop. This is a continuous running session lasting half an hour. You would expect to complete between 3 and 6 loops.
Please stick to the pavement and be aware of traffic and pedestrians. See you there!'
This session is not suitable for juniors participation.
S2. This session is coached by Eddie on the Leisure Centre track. This week is Interval 4s, 10 x 400 as follows:
-6 x 400 @L2 with 40 sec;
-2 x 400 @L3 with 60 secs;
-1 x 400 @mile with 90 secs;
-1 x 400 flyer.
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 04 December
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 2 x 10 mins:
10 mins proactive segments back straight;
10 mins reactive flat onto Hill 3.
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 Mathern, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Barbara is MC and will get you into your groups. You may choose a tempo, social run, a 45 minute out and back led by Jane, 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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