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 31 March
Tuesdays give the choice of two coached sessions.
Session 1: This week's session is Severn Bridge Hills with Mark.
"It is time for the last of the winter sessions before we move to training at the Leisure Centre track! Severn Bridge hills builds technique, strength and importantly also develops pace judgement. 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 technical focus of the session will be on maintaining a tall, upright posture through your heel, hips and to the shoulders and head. Focus on form on the first hill, whilst the second (and longer!) effort will build strength and fitness.
The continuous effort is on a looped route, with each lap being around 600m long. The first hill is shorter, steeper and the focus for our technical goal within the session. This should be run at level 2 (able to speak in short sentences) enabling the focus on form. You then 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."
This session is not suitable for junior participation.
Session 2: This week's session is Lancaster Loops with Eddie, meeting outside No 17 Huntfield Road.
8 loops with 2 segments ( RH steps and Huntsfield ) 90 secs max.
High viz is mandatory. This session is not suitable for junior 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 2 April
Thursday training is replaced by our Easter Bunny Relay this Thursday. This is a fun run in teams where each runner will run a mile(ish) loop passing a baton to their next team mate. We'll meet at Barnets Wood car park (///lifestyle.singled.marble) at 6.30pm where we will get you into teams of 3 runners of different pace. The first team over the finish line gets a prize. It's a social so of course it's fancy dress, Easter theme! Prize for the best fancy dress too.
Afterwards (weather permitting) we'll have tea/coffee and Easter treats.
Please car share where possible, or jog to the car park and bring along your mug for refreshments.
Other Club Events This Week
April's Club Champs is on home turf - Severn Bridge parkrun! You can complete the event on any Saturday in April for it to count. You can even run it every week but only your best effort will count.
On Sunday 5th April it's Pen Tir Plus, organised, and most likely well attended, by Chepstow Harriers.
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.
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.
No comments:
Post a Comment