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 25 November
Just on session this week, please arrive warmed up and ready to run.
S1. This week's session is Thornwell Loops with Kevin and Dick, starting at 6:30. Meet at Thornwell Football Club carpark for the briefing, before walking down to the start together.
Coach Kevin says: 'The Thornwell Loop this week will be the usual tempo run (clockwise) - but please be aware that following a safety review, the coaching team have identified that runners must strictly keep off the road up Conway Drive.
Due to the above, we will trial a run where everyone will take the grass route uphill to Dick at the roundabout. Please use this route only;
do not use the road or path as we may have previously done. You should wear suitable shoes for the session. Full briefing on the night'.
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 27 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:
5 x Hill 1 focused on technique;
2 x Hill 1 at 95% with jog back recovery
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 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.
Fartlek Section: This is our third time of 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.
AGM. After the run we are holding this year's Annual General Meeting, gathering in the Leisure Centre bar at 8:00pm ready for an 8:30pm start. All members are encouraged to attend. More details are in the email sent out by Lorraine on Thursday, please use the link contained in the email to indicate your attendance, and to vote if you will not be there.
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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