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 July
Tuesdays give the choice of two coached sessions.
Session 1: This week's session 1 is 400s with Berna. Meet at 6.30pm on the leisure centre track.
"The speed session is 400 metre repetitions which is 1 lap of the track with 90 seconds active recovery after each lap. Run each lap at level 3 effort which feels like ‘you can only say one or two words.’ The aim of the session is to develop your speed and endurance so you want to aim for consistent efforts.
The session lasts for 30 minutes and the sound of the whistle will indicate the end of the session.
Arrive warmed up before the session starts so if you haven’t jogged to the session, if possible arrive early and jog a few laps of the track. We will complete the warm up by doing some running drills which will incorporate some technical reminders relating to good running form.
There will be a cool down and static stretching after the main session has been completed.
We will meet at the far end of the track in the shade."
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.
11 x 400m
- 10 x400 @ 3k with 60 secs
- 1 x 400 as follows... 200 @ 5k into 150 @ Proactive into 50 at Reactive
This session is suitable for junior participation
Thursday 23 July Morning Track Session
Thursday 23 July Evening Track Session
No session.
Thursday 23 July Evening Runs
This week's run is Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Rebekah is MC and will get you into your groups. You may choose a tempo run, social run or join the 45 minute social group.
After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.
Our 45 Minute Social Group is a friendly, supportive run for those new to running, graduating from Couch to 5K, returning from injury, or anyone looking for a relaxed, social pace. We follow out-and-back routes, running for around 20 minutes before turning back. The pace is always set by the slowest runner, with regular regrouping along the way to ensure everyone stays together and has the chance for a short breather. No one is left behind. Everyone shares responsibility for creating a welcoming atmosphere, with experienced runners often joining to support the group. New members will be paired with a running buddy who will stay with them, offering encouragement and helping them settle into club running.
Other Club Events This Week
This Sunday is Magor 10k, a Chepstow Harriers organsied event. There will be plenty of harriers volunteering and likely a few running too!
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. 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.
No comments:
Post a Comment