Harriers Training and News - w/c 21 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 22 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Danes Loops with Berna. Meet at 6.30pm on the leisure centre steps warmed up and ready to run.

"Meet on the leisure  centre steps, and we will make our way to the start together. 

The loop starts at the top of Huntfield Road and you will run downhill to turn left at Lancaster Lane. This is an opportunity to practice running downhill at a controlled pace and effort. 

You will then run through the park and bound up the left set of steps where you will benefit from the plyometric effect of bounding which will build on your leg strength. 

You will then reach Kingsmark Avenue where you will concentrate on your uphill running technique which we will discuss at the briefing.

When you reach the top of the hill you will have completed your first loop. Make the most of your recovery along this flat section. Aim to complete 3 to 6 loops. This is a continuous running session for 30 minutes. 

FOR THIS SESSION YOU NEED TO RUN ON THE PAVEMENT FOR YOUR OWN SAFETY AND BE AWARE OF PEDESTRIANS AND TRAFFIC."

This session is not suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the Chepstow Leisure Centre field, with Eddie. 

If the track is free 

• 600 @ 10k into
• 3 x 400 @ 5k with 40 secs
• 3 x 400 @ 3k with 60 secs into
• 800 @ 5k

If the track is not free, it will be loops of the XC session but only using hill 3.

This session is suitable for junior participation.

Thursday 24 September Morning Track Session

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

Mark is coaching this week. "Join coach Mark and the early morning crew for the final Thursday morning session of the year! This week will be 800m repeats. Run the first 400m steady at level 2 before increasing the pace for the second lap to a level 3 effort. Take 90s to 2 minutes active recovery between each set. This session is designed to develop your aerobic capacity. We will start at 7am and be finished for 7.30 ready to crack on with the day whilst buzzing from having already got in a great training effort. See you there!"

Thursday 24 September Evening Track Session

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

Thursday 24 September Evening Runs

This week's run is the 3 Woods, 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

No club events this week. 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.