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 04 November
You may choose from two coached sessions this week. Please arrive warmed up and ready to run.
S1. This week's session is Severn Bridge Hills, starting at 6:30pm with Mark. Meet in the underpass ready to go.
Coach Mark says: 'Severn Bridge hills builds technique, strength and importantly also develops pace judgement. Please arrive warmed up if possible, and we will start at 6.30 with some dynamic drills and the session briefing. The session is 2 x 15 minutes continuous effort, with a 3 minute active recovery (by active recovery, we mean walking around so you can recover without becoming stiff).
The continuous effort is on a looped route, with each lap being around 600m long. The first hill is shorter and steeper and should be run at level 2 (able to speak in short sentences), you then turn and run easily at level 1 out towards the bridge, before turning and starting the long hill. This is the focus of the session and should be run at level 3 to the top (able to say one or two words not a full sentence). At the top, you turn and recover by running easily down to restart the loop.
The Severn Bridge Hill session focuses on uphill running to improve technique and pace judgement. The session consists of running continuous loops of the shorter steeper hill up from the underpass, turning back along towards the Severn Bridge to the first gate, before turning again to run up the longer hill. Turning at the top you have a jog recovery back to the start.
Focus on uphill technique on the first hill so keep tall with your head up and use your arms to help drive you up to the top. You will find your knee lift naturally improving when you do this on the hills.
During the session run on the left side, and please be aware of other road users on the bridge - traffic (cyclists, emergency vehicles, dog walkers) accessing the Severn bridge.
Safety note: High viz is mandatory. The course is well lit, so no need for headtorches during the session. Headtorches are advisable if running to and from the venue. All runners must keep left at all times, check oncoming runners before overtaking.’
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 and Mark beforehand if you intend to bring a junior.
S2. This week's session is Lancaster Loops coached by Eddie, meeting outside No 17 Huntfield Road. 8 x laps down through the park, down Kingsmark Ave, and back up via Huntfield Road. L3 effort segment through the park and up Huntfield Road, with 90 seconds recovery.
This session is not suitable for juniors participation.
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 06 November
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 minutes reactive.
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. Deb 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.
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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