Harriers Training and News - w/c 31 August

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 1 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 800s with Kev. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"Please arrive warmed up and ready to run or do a one lap warm up when at the track before session starts.

The evenings track session will consist of three parts:

• first lap at an easy pace
• next 200m at 5K pace
• last  200m above 5K (if difficult then stay at 5K pace)      

Remember recovery is important so please take full 90 sec before starting next 800m.

The idea of this session is to improve finishing pace, instil determination  and motivation to complete the last lap strongly. Please run to the finishing flag and not before - I will be watching 😎"

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 as follows:

• 600@ 5k into 200@ 3k
• recovery 2- 3 mins or HRR of 65% (https://pikefitness.com/resources/calculators/heart-rate-reserve-hrr-calculator/)

This session is suitable for junior participation.

Thursday 3 September Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am. 

Berna is coaching this week. The session this week is Pyramids, more detail on the day.

Thursday 3 September Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie.

• 20 mins @ Hills 2 and 3  
• P from top Hill 2 to top Hill 3

Thursday 3 September Evening Runs

This week's run is the St Pierre, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Derelyn 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

Sunday is Waun Fach Fell Race which is in the Chepstow Harriers Fell Series.

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.

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.