Harriers Training and News - w/c 28 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 29 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Parkrun Tempo with Stuart on the Severn Bridge. Meet in the tunnel at 6.30pm for the brief.

"The session is focused on improving your 5k pace by focusing on Threshold running with 3 distance options.

At this session we will be joined by the newly formed running group from Brunel Quarter (BQRC). This is an opportunity for both groups to run together and demonstrate that Chepstow Harriers are not as 'scary' as some might think.

Safety: High viz mandatory - Headtorch may be  required for the longest route.

Running in pace groups until 1K mark."

Routes

• Along the upstream path, around the services and back on the downstream path. Tempo effort starts when passing the gate to enter the downstream path. Headtorch recommended for the services loop.
• Downstream path, 180 degree turn at the gate with tempo effort starting at your turning point
• Downstream path with a 180 degree turn at the parkrun turning point (marked by an arrow on the path). Tempo effort starts at the turn'

This session is not suitable for junior participation. 

Session 2: Please not this is a provisional plan as Eddie, may not be able to make it. He will update on the day. Plan B is session 1, see above.

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

3 sets of

• 800 + 800 + 400 as follows
• 800 @ 5k with 90 secs
• 800 @ 5k with 90 secs
• 400 @ 5k PB pace
• 2 mins between sets

Need each 400 to be identical.

This session is suitable for junior participation.

Thursday 1 October Morning Track Session

We'll continue these sessions for as long as the light allows!

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

Berna is coaching this week and the session is is 600 repeats with slow jog recovery.

Thursday 1 October Evening Track Session

No session this week,

Thursday 1 October Evening Runs

We are now into our winter Thursday evening schedule, so high vis is mandatory.

This week's run is the Beachley Fartlek, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Sharon 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 week is Fan Fawr Fell Race which is part of 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.