Harriers Training and News - w/c 23 February

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 24 February

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session 1 is Parkrun Tempo with Kevin. 

Coach Kevin "Hi everyone, this is the usual parkrun tempo on the bridge, please meet next to the tunnel for the pre run briefing.

There will be three options: 

• clockwise run across the bridge (upside) with the option of running across footbridge and return on the (downside) back to tunnel.
• running on the (downside) of the bridge to the gate at the other end and returning to tunnel.
• running the usual parkrun that takes place every Saturday finishing in tunnel as usual.

Please be aware that most of the run is at an easy pace, picking up to threshold (85% effort) and finally increasing to maximum effort for the last 1k, where I will be. This will encourage you to step up your pace to improve the way you finish.

Any questions you might have will be answered hopefully on the pre run meet Tuesday."

High viz is mandatory as bikes and walkers use this path frequently. Lighting is good. other than the bits passed the gate on the full loop, so head and chest torches only necessary if you are doing that.

This session is suitable for junior participation. 

Session 2: This week's session 2 also starts at 6.30pm and will be coached by James and Steve on the leisure centre field. Preparing for Gwent League at the weekend, so reps to prep. Cross field  and back via hills 2 and 3 at race pace. Rest period by choice to try to keep the rep time - if you can get close to 60 secs good for you. Total session 20 mins.

This session is 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.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 26 February

Thursday is the choice of a training run or a coached session, full details below.

Coached Session

There is no coached Thursday session this week.

Training Run

This week's run is Mathern, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

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).

Hi-Vis is mandatory and you will require a headtorch.

Other Club Events This Week

This Saturday (28th February) sees the final Gwent League Cross Country race of the season at Parc Bryn Bach. 

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

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.

MC Volunteer List

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.

Members Page

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.