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 10 February
Tuesdays give the choice of two coached sessions.
Session 1: This week's session 1 is Severn Bridge Hills with Sarah.
Coach Sarah says: "Tuesday night is the popular Severn Bridge Hills session. We will meet in the Severn Bridge underpass at 6.30 for a few drills before starting the session.
This session is a continuous effort on a looped route with two hills, with each lap being around 600m long. We will run for 15 minutes and then take a 3 minute active recovery before resuming for another 15 minutes. The main effort of the session is the long hill, and the first short hill is a build up to that. We will not be sprinting up the first hill! At the top of the long hill, 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.
From a safety perspective please run on the left side and please be aware of bikes and pedestrians. Head torches are not needed for the actual session, but high viz is mandatory."
This session is not suitable for junior participation.
Session 2: This week's session 2 will be coached by James and Steve on the leisure centre field - 6 x 800m at L2 with 90s. 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
Thursday 12 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
Hi-Vis is mandatory and you will require a headtorch.
This week's run is Boughspring, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Deb Franklin is MC and will get you into your groups. Deb is also leading the 45 minute group. 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.
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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