Hi-Vis is mandatory for all road training.
IMPORTANT: There are no sessions scheduled on Thursday 25th December!
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 23 December
You may choose from two coached sessions this week.
Session 1
This week's session is Severn Bridge Hills, starting at 6:30pm with Mark. Meet at the Severn Bridge underpass warmed up and ready to go.
Coach Mark says: 'Tis the season too..... run some hills! Maybe you have big goals for 2026 and want to make an early start, are simply trying to mitigate the effects of Christmas food or want to see Harrier friends before Christmas (a Wetherspoons 'cool down' has been suggested for after the session...) then Severn Bridge hills is the place to be.
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.
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 Juniors running with an adult.
Session 2
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.
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.
Link to Training Strategy, Session Categories, and Time Bands
Thursday 25 December
!!!!! There are no sessions or runs scheduled on this night !!!!!
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.
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