Harriers Training and News - w/c 14 September

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 15 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 400s with Neil. Meet at 6.30pm at the top of the link road (///sleepers.noticing.succeed) warmed up and ready to run.

"This session comprises of two 12 minute blocks with a 3 minute rest interval between the blocks. Each block consists of 400m at goal 5k pace - this means at the pace indicated below, not faster or slower, and each effort should be within several seconds of each other. Each effort will be followed by active recovery for 90 seconds. The aim of the session is to get used to the effort required to achieve your goal pace. Correct running form is important, especially towards the end of the session when fatigue sets in - this is why it is important to stick to your target pace!

You can find your target pace here.

The recovery time is important to help you maintain consistency, so please make sure to use the full 90 seconds."

This session is not suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the track at Wyedean School (///stupidly.jotting.general), with Eddie. More details parking and finding the track here.

• 800 @ 5k
• 8 x 400 @3k with 40 secs
• 1 x 400 @ mile

This session is suitable for junior participation.

Thursday 17 September Morning Track Session

All are welcome to these early bird sessions. Meet on the Chepstow leisure centre track at 7am. 

Sarah is coaching this week and the session is 800s, 400s, 200s. "We will start with 2x 800, then the number of 400s and 200s is optional. Finishing with your best 200."

Thursday 17 September Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins P and R.

Thursday 17 September Evening Runs

This week's run is the Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Wendy 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 the Porthkerry 5 MT, a 5 mile, mixed-terrain race and part of the Chepstow Harriers Club Champs.

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.