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 16 December
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 Sarah. Meet at the junction of Elm Road and Gloucester Road [///defected.breathy.butterfly].
Coach Sarah says: 'An 800 effort is to the end and back without stopping, so pace yourself accordingly! There will be 2 minute recovery each time you get back to the starting point. We will have a discussion on the night about thinking about your form on the final uphill stretch.
It will be a 30 minute session so you will do between 3 and 6 800s, depending on your pace.
It is important on this session to be aware of traffic, particularly cars coming off drives, and dog walkers. If wearing head torches try to avoid direct light into runners faces. 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 800 / 400 sandwich:
800 @L2 with 40 seconds recovery,
8 x 400 @L3 with 30 seconds recovery,
800 @ 400 @L3 into 200 proactive into 200 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 18 December
This Thursday is the choice of our Christmas Social run or a coached session, full details below.
Social Run. Meet at the Chepstow Football Club (opposite Two Rivers on Newport Road) at 18:30pm in your fancy dress, for a tour of Chepstow's lights. There will be a quiz en route so remember your glasses! Mince pies and a drink plus more Christmas fun back at the Football club.
Prizes for the fanciest dress and winning quiz team. (see also Facebook event).
Hi-Vis is mandatory and you will require a headtorch.
Track Session. This will be coached by Eddie on the Leisure Centre track, starting at 6:30pm. Thursday sessions involve routines which prepare runners for weekend racing. This week is Hill 2 and 3. 20 minutes x field into technical segment Hill 2, into proactive segment on flat and 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.
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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