Harriers Training and News - w/c 18 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 19 May

Just one track session this week due to GLCL, see below. Eddie with be coaching and it's a brand new session called Threshold Plus.

Coach Eddie says "Improving threshold is really important especially in early spring / summer and is a big factor in good race times for 5k up to Half Marathon. 

T2 is around 85% of max heart rate - now you can work your watches all should be simple.

You will do an 800 starting slowly but building to 5k pace in lap 2, then an 800 at T2 followed by an 800 gradual recovery . You should be jogging at the end of lap 2 and then its straight into the second set ( 800 build up then 800 at T2 and 800 recovery )

So, it's 4.8K continuous but only 1.6k at T2."

All are welcome to attend this session and it 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 21 May Morning Track Session

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

Lindsey 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.

We're going time based this week. A pyramid session of 2 minutes, 4 minutes, 6 minutes, 4 minutes, 2 minutes. Don't worry we'll have a whistle to keep you on track! Recovery is 90 seconds 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 run further 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 21 May Evening Run

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. Helen is 45 minute lead. 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

This Tuesday is #2 in the GLCL summer road series at Blaenavon hosted by Pontypool. 

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

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.