Harriers Training and News - w/c 7 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 8 September

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 500/300s with Bethan. Meet at 6.30pm on the leisure centre track warmed up and ready to run.

"This session comprises of two 14 minute blocks with a 3 minute rest interval between the blocks. Each block consists of 500m at level 3, active recovery for 90 seconds followed by 300m at level 2, with another 90 seconds of active recovery either walking or jogging. Aim to complete as many laps as possible in the given time.

These are different distances to the ones we usually run on the track and the aim will be to consider your pace to maintain consistency across each lap. The recovery time is important to help you maintain that consistency, so please make sure to use the full 90 seconds.

We will be completing some warm up drills before the main session starts, but please arrived warmed up and complete a lap of the track before we begin."

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.

• 3 x 1K :: 600 @ 10k into 400@ 5K
• 200 jog
• 4 x 400 :: 200 @ 3k into 200@ mile :: 70% recovery

This session is suitable for junior participation.

Thursday 10 September Morning Track Session

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

Lindsey is coaching this week and the session is 1km repeats at level 2 with a 200m slow jog recovery between reps. With the option to do the final 400m of each rep at a slightly faster pace.

Thursday 10 September Evening Track Session

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

Thursday 10 September Evening Runs

This week's run is the Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Jacqui 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.