Harriers Training and News - w/c 1 June

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 2 June

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Parlauf with Dick. Meet at 6.30pm on the leisure centre track.

"Those unable to race the GLCL next Tuesday are invited to the track for Paarlauf with Coach Dick. Take your partners for 15 minutes one way, 2 minutes active recovery, and 12 minutes in the opposite direction. Remember you’ve got a walk/jog recovery equal to the time of your half-lap effort (if you’ve chosen your buddy wisely!) - so don’t spare yourself on your turn.

Dick will be watching for your full leg cycle - knees and heels and elbows well up. Go For It!"

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. 

A bit of Rack Raid recovery this week. 

• 10 sets - 300 @ 10k int 100 at Proactive with 60 secs

This session is suitable for junior participation

Thursday 4 June Morning Track Session

After a successful pilot these early morning sessions are here to stay for the summer! 

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Mark is coaching this week and says...

"This Thursday we are going to push the pace a little more with 600m/400m alternate repititions. This is 600m at level 2, then a 200m slow jog recovery before a 400m rep, with another 200m slow recovery jog before repeating. 

This will develop your pace judgement and control. One thing is for sure - you will feel a great sense of accomplishment before many people are out of bed!"

Thursday 4 June Evening Runs

This week's run is Three Woods, 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

Tuesday is the second in the GLCL Road Series hosted by Islwyn at Parc Penallta.  

Next up is St Briavels Common Maprun - sure lots of harriers will be attending! 

Then on Saturday it's the Welsh Castles Relay.

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.