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 14 April
Tuesdays give the choice of two coached sessions.
Session 1: This week's session is 400s with Sarah. Meet at 6.30pm on the leisure centre track.
"A single loop of the track (400m) at level 3 efforts, so you should just be able to say a few words at the end of each lap followed by 90s active recovery and repeat, completing as many laps as you can in 30 minutes.
The aim of the session is to develop speed and endurance so aim for consistency and focus on pace judgement. Running in a group and taking it in turns leading the laps will help with this.
Please arrive warmed up, if you haven’t run to training, do at least a couple of laps of the track before we start at 6.45. We’ll then go straight into our drills; A skips, high knees and hamstring sweeps before doing a few strides to prime our legs.
Our technical form focus this week will be posture and keeping our hips high, which we’ll start practicing during our drills leading us nicely into maintaining good consistent form throughout the efforts."
This session is suitable for junior participation.
Session 2: This week's session 2 is also at 6.30pm on the leisure centre track, with Eddie.
- 5 x 400 @ current 5k pace with 60 secs
- 5 x 400 @ 3k pace ( 2 secs quicker per lap) with 30 secs
- 1 x 400 ( 200 proactive and 200 reactive )
This session is 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 16 April
This week's run is the coastal path, 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).
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.
Many harriers will also be attending Whitecroft Maprun on Thursday. Other likely popular events are the Rogue Run's Bluebell Blunder on Saturday and the ABP Newport Marathon Festival on Sunday.
Please note: Thursday's Watch Workshop has been cancelled due to a clash with MapRun and will be rescheduled soon.
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.
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