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 11 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 800s, starting at 6:30pm with Lindsey. Meet in the underpass, we’ll then jog up to the bridge, do some drills and get going.
Coach Lindsey says: 'This week’s session focuses on speed endurance and pacing. It’s great for practicing your 5k effort and strategy, helping you learn to hold a consistent pace even as you start to tire.
Please arrive warmed up if possible. We’ll head straight up the bridge at 6.30pm - parkrun B course side - and start with some drills before the session briefing. The main session is 4-6 x 800m at 5k pace, with 90 seconds jog or walk recovery between each rep. If you’re feeling strong, pick up the pace slightly on the final couple of reps. The 800m will be an out and back so you’re always recovering by the bridge gate. If you prefer to use effort levels you’re aiming for 2 and 3 (able to say a couple of short sentences at turnaround and a few words by the end of the interval).
As always, we’ll focus on keeping our hips high and maintaining good running posture. In this session, we’ll also pay attention to our breathing - keeping it deep and even to help sustain effort throughout.
Top tip, don’t go out too fast on the first rep, you’re aiming for consistency of pace.”
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 Lindsey beforehand if you intend to bring a junior.
S2. This session is coached by Eddie on the Leisure Centre track. This week is:
800 @L2 with 60 seconds recovery.
6 x 400 @L3 with 60 seconds recovery.
800 @L3 into 100 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 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 13 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 mins of Hill 2 and Hill 3 alternatively (Hill 2 is the segment as is the flat leading to 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 Beachley, meeting in the Leisure Centre bar at 6:35pm for a 6:45pm start. Neil 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 Deb, 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 0.93 mile Strava Segment Back from Beachley. 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.
No comments:
Post a Comment