Harriers Training and News - w/c 9 March

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 March

Tuesdays give the choice of two coached sessions. 

Session 1:  This weeks session is the Danes/Lancaster Loops, with Berna at 6.30pm.

Coach Berna says: "Meet on the leisure  centre steps, and we will make our way to the start together.

The loop starts at the top of Huntfield Road and you will run downhill to turn left at Lancaster Lane. This is an opportunity to practice running downhill at a controlled pace and effort. 

You will then run through the park and bound up the left set of steps where you will benefit from the plyometric effect of bounding which will build on your leg strength. You need a head torch for this section of the loop as it is not lit.

You will then reach Kingsmark Avenue where you will concentrate on your uphill running technique which we will discuss at the briefing.

When you reach the top of the hill you will have completed your first loop. Make the most of your recovery along this flat section. Aim to complete 3 to 6 loops. This is a continuous running session for 30 minutes. 

FOR THIS SESSION YOU NEED TO RUN ON THE PAVEMENT FOR YOUR OWN SAFETY AND BE AWARE OF PEDESTRIANS AND TRAFFIC."

High viz is mandatory. Head torches needed for the steps. This session is not suitable for junior participation. 

Session 2: 

There is no session 2 this week.

If you wish to run on the track, the coaching team recommend the following 400s session: 

10 x400 @ L3 with 45 secs. 11th is split 200 @L2 and 200 reactive @95%.

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 12 March

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 Boughsprings , meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

Note: We don't have an MC or a 45 minute lead for this week, please sign up here, if you can help. 

There is also no tea and coffee this week, due to Weston Prom.

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

Lots on this week!

This Thursday (12th March) sees our March Club Champs, Weston Prom 5 Miler. 

On Saturday (14th March) it is our monthly Parkrun Away Day at Mallards Pike. 

And on Sunday (15th March) it is the RogueRuns Fission 20 & Half, where many harriers will be taking part, whether running or volunteering.

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.