Harriers Training and News - w/c 11 May

Please read these details carefully as it will save time on the day. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 12 May

Tuesdays give the choice of two coached sessions. 

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

"There will be a session on the leisure centre field for those not involved with the Rose Inn race. The session will start at 6:30 and the plan is as follows: 

• Swifts 2x1200, 2x800, 2x 400. Total 4800m
• Steadies 2x800, 2x 600, 2x 400. Total 3600m

Further details will be explained on the night."

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 800 @ 5k stretch with 60 secs
• 1 min then
• 1 x 400 @ mile with 90 secs
• 1 x 400 flyer

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

Link to Training Levels

Thursday 14 May Morning Track Session

Pilot morning sessions in May! We'll be running these every Thursday. These early bird session aims to focus on longer repetitions that complement Tuesday's training. 

Berna is coaching this week and we'll meet at 7am on the leisure centre track for warm up and drills before we get into the main session.

This week we will be doing 800m repeats. Recovery is 200m slow jog between reps.

Please note: All are welcome to the early bird session and sessions can be adapted to meet individual needs and goals. Faster runners may complete more repeats than others, but we'll all be putting the same effort in and feeling very pleased with ourselves for getting a good session in at the start of the day! 

Thursday 14 May Evening Run

This week's run is the Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Marie is MC and 45 minute lead 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 there is an informal Watch Workshop in the Leisure Centre bar, full details below. All very welcome and and there will also be tea/coffee and biscuits!

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).

Thursday Workshop 8pm 

Watch Workshop

Ever wondered how to get more out of your running watch? This session is all about mastering the lap button and learning how to create your own workouts to follow. Perfect for when you can’t make a scheduled training session.

We’re not experts, and everyone’s watch is a bit different, but together we’ve got plenty of knowledge to share. Whether you’re totally new or already pretty confident, there’s always something new to pick up!

More details here.

Other Club Events This Week

This Tuesday is Rose Inn Race #1, a Chepstow Harrier's organised event based at Redwick Village Hall, near the Rose Inn pub, Redwick. 

The course is 4 miles long, consisting of two flat laps, and is suitable for all abilities and anyone aged 15 and over. If you are fast, this is the race for you. If you are slower, this is also the race for you!

We are also looking for volunteers to help make the event possible. If you are not running, please consider giving your time to support the race. Volunteers are a huge part of what makes these events happen, and your support would be greatly appreciated.

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.