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 21 April
Tuesdays give the choice of two coached sessions.
Session 1: This week's session is Pyramids with Sue. Meet at 6.30pm on the leisure centre track.
"This Tuesday’s training is on the leisure center field hopefully in the spring sunshine. The training is aimed at building speed and endurance. It’s on a variety of distances so think about your pace.
Pyramids and a choice of 3 variations.
- Swifties: 1 lap, 2 laps, 3 laps, 4 laps 3 laps, 2 laps, 1 lap Total 6.4km
- Middles: 1 lap, 2 laps, 3 laps, 3 laps 2 laps, 1 lap Total 4.8 km
- Steadies: 1 lap, 2 laps, 3 laps, 2 laps, 1 lap Total 3.6km
Pace starts at level 2, Increase the pace towards level 3 after the top of the pyramid.
Recovery 90 secs Increasing to 2 mins as you increase the pace.
Looking forward to seeing you. Sue "
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. This week's session is bit easier than last week, but still needs 100% focus. 12 x 400 as follows:
- 2 x 400 @ 5k then 1 x 400 @3k off 60 secs
- No 12 is a mile pace flyer
- 4 sets
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 23 April
This week's run is Portcasseg, 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.
Lots on this week. Rogue Runs Severn Bridge Twilight Race is on Thursday which will see many harriers organising, helping and running. Saturday brings Cwmyoy fell race, which is part of our Fell series. This Saturday is also your last chance to snaffle Club Champs points for April by running Severn Bridge parkrun quicker than your previous April efforts or for the first time this month. And Sunday brings the London Marathon, with lots of harriers taking park. Good luck to Rob, Corinna, Lowri, Sharon, Rebecca, Julia and Vicki and anyone else taking on this epic race!
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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