Harriers Training and News - w/c 2 November

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 3 November

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Severn Bridge with Bethan starting at 6:30pm. Meet just up the hill by the parkrun tunnel, please do not congregate in the tunnel or on the road leading to it.

"The Severn Bridge Hills session focuses on uphill running to improve technique and pace judgement. The session is 2x15 minutes continuous effort with a 3 minute active recovery in between.

Please arrive warmed up and meet on the hill just up from the tunnel. High viz is mandatory but there is no need for head torches during the session. 

The session is run as continuous loops with each lap being around 600m long. The first shorter and steeper hill should be run at level 2 (able to speak in short sentences), continue this pace as you turn towards the bridge before turning to start the long hill. You should increase your effort to run up the long hill, aiming for level 3 (able to say one or two words). At the top, you will turn and recover by running easily down to restart the loop.

The aim of the session is to improve technique and you should focus on your technique on the uphill sections by keeping your head up and using your arms to drive you up the hill. Also aim to judge your pace to ensure even laps by not starting off too fast, and keeping a level of effort that you can sustain.

During the session run on the left side, and be aware of other road users on the paths. Tankers may be frequently entering the tunnels so please be aware of this at the bottom of the hill and take extra care if running in this area. We will try and stay a little further up the hill to ensure we are out of their way."

High viz is now mandatory for all winter sessions. 

Headtorches are not necessary during this session but may be required when running to and from the session.

This session is suitable for juniors participation. 

Session 2: This week's session 2 is at 6.30pm with Eddie. Meet outside 17 Huntfield Road for Lancaster Loops (500m).

• Big return from this sesh
• 8 timed loops with 2 segments 
• Right side steps and  from start of Huntfield to start / finish at House 17
• 90 secs rest

This session is not suitable for junior participation.

Thursday 5 November Morning Track Session

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

Coach and session TBC but it is definitely on!

Thursday 5 November Evening Track Session

Meet Eddie on the Chepstow leisure centre track at 6.30pm. Weather good so Cardiff should be dry so worth 20 mins of P and R on the home straight ( 150 P into 50 R ).

Thursday 5 November Evening Runs

CHEPSTOW HARRIERS FIREWORK TREASURE HUNT RUN! 🎆🎇

Ready to light the fuse? Join us on Thursday 5th November at 6.30pm for a 6.45pm start for a fun, firework-themed treasure hunt run starting and finishing at Chepstow Town Football Club (opposite The Two Rivers) 

Follow clues using Chepstow's streets and landmarks  Have fun, solve the clues and enjoy a different kind of club run.

And the best bit? We'll finish with a well-deserved drink at the bar.

Other Club Events This Week

This Sunday is Cardiff Gwent League XC at Llandaff Fields. 

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.