Harriers Training and News - w/c 18 May

Please read these details carefully as it will save time on the day. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 19 May

Just one track session this week due to GLCL, see below. Eddie with be coaching and it's a brand new session called Threshold Plus.

Coach Eddie says "Improving threshold is really important especially in early spring / summer and is a big factor in good race times for 5k up to Half Marathon. 

T2 is around 85% of max heart rate - now you can work your watches all should be simple.

You will do an 800 starting slowly but building to 5k pace in lap 2, then an 800 at T2 followed by an 800 gradual recovery . You should be jogging at the end of lap 2 and then its straight into the second set ( 800 build up then 800 at T2 and 800 recovery )

So, it's 4.8K continuous but only 1.6k at T2."

All are welcome to attend this session and it is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 21 May Morning Track Session

Pilot morning sessions in May! We'll be running these every Thursday. These early bird session focus on longer repetitions that complement Tuesday's training. 

Lindsey is coaching this week and we'll meet at 7am on the leisure centre track for warm up and drills before we get into the main session.

We're going time based this week. A pyramid session of 2 minutes, 4 minutes, 6 minutes, 4 minutes, 2 minutes. Don't worry we'll have a whistle to keep you on track! Recovery is 90 seconds slow jog between reps.

Please note: All are welcome to the early bird session and sessions can be adapted to meet individual needs and goals. Faster runners may run further than others, but we'll all be putting the same effort in and feeling very pleased with ourselves for getting a good session in at the start of the day! 

Thursday 21 May Evening Run

This week's run is Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. Helen is 45 minute lead. You may choose a tempo run, social run, a 45 minute out and back or a walk.

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Other Club Events This Week

This Tuesday is #2 in the GLCL summer road series at Blaenavon hosted by Pontypool. 

You can find out more about our upcoming races and events via WotsOn and the Race Calendar. 

Thursday Volunteers

We are now looking for MCs and 45 minute run leaders. 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. 

Harriers Training and News - w/c 11 May

Please read these details carefully as it will save time on the day. Use the links below for information on training strategy, time bands and training levels. 

Tuesday 12 May

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 'Getting Faster' with Sue. Meet at 6.30pm on the leisure centre track.

"There will be a session on the leisure centre field for those not involved with the Rose Inn race. The session will start at 6:30 and the plan is as follows: 

• Swifts 2x1200, 2x800, 2x 400. Total 4800m
• Steadies 2x800, 2x 600, 2x 400. Total 3600m

Further details will be explained on the night."

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. 

• 5 x 800 @ 5k stretch with 60 secs
• 1 min then
• 1 x 400 @ mile with 90 secs
• 1 x 400 flyer

This session is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 14 May Morning Track Session

Pilot morning sessions in May! We'll be running these every Thursday. These early bird session aims to focus on longer repetitions that complement Tuesday's training. 

Berna is coaching this week and we'll meet at 7am on the leisure centre track for warm up and drills before we get into the main session.

This week we will be doing 800m repeats. Recovery is 200m slow jog between reps.

Please note: All are welcome to the early bird session and sessions can be adapted to meet individual needs and goals. Faster runners may complete more repeats than others, but we'll all be putting the same effort in and feeling very pleased with ourselves for getting a good session in at the start of the day! 

Thursday 14 May Evening Run

This week's run is the Coastal Path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Marie is MC and 45 minute lead and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run there is an informal Watch Workshop in the Leisure Centre bar, full details below. All very welcome and and there will also be tea/coffee and biscuits!

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Thursday Workshop 8pm 

Watch Workshop

Ever wondered how to get more out of your running watch? This session is all about mastering the lap button and learning how to create your own workouts to follow. Perfect for when you can’t make a scheduled training session.

We’re not experts, and everyone’s watch is a bit different, but together we’ve got plenty of knowledge to share. Whether you’re totally new or already pretty confident, there’s always something new to pick up!

More details here.

Other Club Events This Week

This Tuesday is Rose Inn Race #1, a Chepstow Harrier's organised event based at Redwick Village Hall, near the Rose Inn pub, Redwick. 

The course is 4 miles long, consisting of two flat laps, and is suitable for all abilities and anyone aged 15 and over. If you are fast, this is the race for you. If you are slower, this is also the race for you!

We are also looking for volunteers to help make the event possible. If you are not running, please consider giving your time to support the race. Volunteers are a huge part of what makes these events happen, and your support would be greatly appreciated.

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 and 45 minute run leaders. 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. 

Harriers Training and News - w/c 4 May

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 5 May

No session this week due to GLCL. See Other Club Events This Week below.

Thursday 7 May Morning Track Session

Pilot morning sessions in May! We'll be running these every Thursday. Mark is coaching this week and says...

"Thursday's early bird session aims to focus on longer repetitions that complement Tuesday's training. 

This week we will be doing 1km repeats with 600m and L2 before increasing the pace for a faster final 400m. Recovery is 200m slow jog between reps.

Meeting on the LC track at 7am for warm up and drills before starting the main set.

All are welcome to the early bird session - faster runners may complete more repeats than others but we will all start the day feeling on top of the world after getting the early training session in the bank!"

Thursday 7 May Evening Runs

This week's run is St Pierre, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Please note: We have no MC or 45 minute lead for this week. If you can help, please sign up here.

Other Club Events This Week

Lots on this week. First up on Tuesday is the first in the GLCL Road Series hosted by Chepstow Harriers. Home turf also, so be great to see as many of you as we can running or volunteering. 

Next up is Catbrook Maprun onThursday organised by Dave Andrews and bound to be popular with harriers. 

Last but definitely not least is our away day/weekend at Woolacombe Dunes parkrun. Lots of harriers making a weekend on it. Find out more on the event page.

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 and 45 minute run leaders. 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. 

Harriers Training and News - w/c 27 April

 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 28 April

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Parkrun Tempo with Kevin. Meet at 6.30pm in the Severn Bridge tunnel warmed up and ready to run.

"Hi everyone, this is the usual parkrun tempo on the bridge, please meet next to the tunnel for the pre run briefing.

There will be three options: 

1. clockwise run across the bridge (upside) with the option of running across footbridge and return on the (downside) back to tunnel.
2. running on the (downside) of the bridge to the gate at the other end and returning to tunnel.
3. running the usual parkrun that takes place every Saturday finishing in tunnel as usual.

Please be aware that most of the run is at an easy pace, picking up to threshold (85% effort) and finally increasing to maximum effort for the last 1k, where I will be. This will encourage you to step up your pace to improve the way you finish.

Any questions you might have will be answered hopefully on the pre run meet Tuesday.

High viz and lights are not mandatory but be aware of bikes and walkers who use this path frequently."

This session is suitable for junior participation. 

Session 2: This week's session 2 is also at 6.30pm but on the leisure centre track, with Eddie. 

4 x 600 with 200 jog recovery

400 @ 5k into 200@3k

2 mins then

4 x 400 with 90secs

200 @ 3k into 200 proactive.

This session is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 30 April

This week's run is 3 Woods, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run there is a talk on Consistency Against the Odds in the Leisure Centre bar, full details below. All very welcome and and there will also be tea/coffee and biscuits!

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Thursday Talk 8pm 

Consistency Against the Odds

Lessons about consistency from a 92 year old nonna who can hold a plank position for 92 seconds.

Led by Christina Gillett, a psychologist and transformational life coach, this session is perfect for runners who feel like 'consistency is key' is easier said than done. It will help you build a more realistic, sustainable approach to training, so you can keep showing up, whatever the week throws your way.

More details here.

Other Club Events This Week

A quiet week 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 and 45 minute run leaders. 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. 

Harriers Training and News - w/c 20 April

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 21 April

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Pyramids with Sue. Meet at 6.30pm on the leisure centre track.

"This Tuesday’s training is on the leisure center field hopefully in the spring sunshine. The training is aimed at building speed and endurance. It’s on a variety of distances so think about your pace.

Pyramids and a choice of 3 variations.

• Swifties: 1 lap, 2 laps, 3 laps, 4 laps 3 laps, 2 laps, 1 lap    Total 6.4km
• Middles: 1 lap, 2 laps, 3 laps, 3 laps 2 laps, 1 lap    Total 4.8 km
• Steadies: 1 lap, 2 laps, 3 laps, 2 laps, 1 lap    Total 3.6km

Pace starts at level 2, Increase the pace towards level 3 after the top of the pyramid.

Recovery 90 secs Increasing to 2 mins as you increase the pace.

Looking forward to seeing you. Sue "

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. This week's session is bit easier than last week, but still needs 100% focus. 12 x 400 as follows:

• 2 x 400 @ 5k then 1 x 400 @3k off 60 secs
• No 12 is a mile pace flyer
• 4 sets

This session is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 23 April

This week's run is Portcasseg, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Other Club Events This Week

April's Club Champs is on home turf - Severn Bridge parkrun! You can complete the event on any Saturday in April for it to count. You can even run it every week but only your best effort will count. 

Lots on this week. Rogue Runs Severn Bridge Twilight Race is on Thursday which will see many harriers organising, helping and running. Saturday brings Cwmyoy fell race, which is part of our Fell series. This Saturday is also your last chance to snaffle Club Champs points for April by running Severn Bridge parkrun quicker than your previous April efforts or for the first time this month. And Sunday brings the London Marathon, with lots of harriers taking park. Good luck to Rob, Corinna, Lowri, Sharon, Rebecca, Julia and Vicki and anyone else taking on this epic race!

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 and 45 minute run leaders. 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. 

Harriers Training and News - w/c 13 April

 Hi-vis is mandatory for all road training. 

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 14 April

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 400s with Sarah. Meet at 6.30pm on the leisure centre track.

"A single loop of the track (400m) at level 3 efforts, so you should just be able to say a few words at the end of each lap followed by 90s active recovery and repeat, completing as many laps as you can in 30 minutes. 

The aim of the session is to develop speed and endurance so aim for consistency and focus on pace judgement. Running in a group and taking it in turns leading the laps will help with this. 

Please arrive warmed up, if you haven’t run to training, do at least a couple of laps of the track before we start at 6.45. We’ll then go straight into our drills; A skips, high knees and hamstring sweeps before doing a few strides to prime our legs.

Our technical form focus this week will be posture and keeping our hips high, which we’ll start practicing during our drills leading us nicely into maintaining good consistent form throughout the efforts."

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. 

• 5 x 400 @ current 5k pace with 60 secs
• 5 x 400 @ 3k pace ( 2 secs quicker per lap) with 30 secs
• 1 x 400 ( 200 proactive and 200 reactive )

This session is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 16 April

This week's run is the coastal path, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Other Club Events This Week

April's Club Champs is on home turf - Severn Bridge parkrun! You can complete the event on any Saturday in April for it to count. You can even run it every week but only your best effort will count. 

Many harriers will also be attending Whitecroft Maprun on Thursday. Other likely popular events are the Rogue Run's Bluebell Blunder on Saturday and the ABP Newport Marathon Festival on Sunday.

Please note: Thursday's Watch Workshop has been cancelled due to a clash with MapRun and will be rescheduled soon.

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 and 45 minute run leaders. 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. 

Harriers Training and News - w/c 6 April

 Hi-vis is mandatory for all road training. 

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 7 April

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Parlauf with Dick. Meet at 6.30pm on the leisure centre track. Working in pairs you'll be using half of the track to run 200m efforts.

This session is suitable for junior participation. 

Session 2: This week's session is on the leisure centre field with Eddie. 

800+800+800 x 2

800 start easy and build through lap 2 to 5k pace

Run 800 at T2 ( 3k pace )

Jog recovery for 800

Repeat

This session is suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 9 April

This week's run is St Pierre, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Gill is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Other Club Events This Week

April's Club Champs is on home turf - Severn Bridge parkrun! You can complete the event on any Saturday in April for it to count. You can even run it every week but only your best effort will count. 

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 and 45 minute run leaders. 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.

Harriers Training and News - w/c 30 March

 Hi-vis is mandatory for all road training. 

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 31 March

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Severn Bridge Hills with Mark. 

"It is time for the last of the winter sessions before we move to training at the Leisure Centre track! Severn Bridge hills builds technique, strength and importantly also develops pace judgement. Please arrive warmed up if possible, and we will start at 6.30 with some dynamic drills and the session briefing. The session is 2 x 15 minutes continuous effort, with a 3 minute active recovery (by active recovery, we mean walking around so you can recover without becoming stiff). 

The technical focus of the session will be on maintaining a tall, upright posture through your heel, hips and to the shoulders and head. Focus on form on the first hill, whilst the second (and longer!) effort will build strength and fitness. 

The continuous effort is on a looped route, with each lap being around 600m long. The first hill is shorter, steeper and the focus for our technical goal within the session. This should be run at level 2 (able to speak in short sentences) enabling the focus on form. You then run easily at level 1 out towards the bridge, before turning and starting the long hill. This is the focus of the session and should be run at level 3 to the top (able to say one or two words not a full sentence). At the top, you turn and recover by running easily down to restart the loop."

This session is not suitable for junior participation. 

Session 2: This week's session is Lancaster Loops with Eddie, meeting outside No 17 Huntfield Road. 

8 loops with 2 segments ( RH steps and Huntsfield ) 90 secs max.

High viz is mandatory. This session is not suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 2 April

Thursday training is replaced by our Easter Bunny Relay this Thursday. This is a fun run in teams where each runner will run a mile(ish) loop passing a baton to their next team mate. We'll meet at Barnets Wood car park (///lifestyle.singled.marble) at 6.30pm where we will get you into teams of 3 runners of different pace. The first team over the finish line gets a prize. It's a social so of course it's fancy dress, Easter theme! Prize for the best fancy dress too.

Afterwards (weather permitting) we'll have tea/coffee and Easter treats. 

Please car share where possible, or jog to the car park and bring along your mug for refreshments.

Other Club Events This Week

April's Club Champs is on home turf - Severn Bridge parkrun! You can complete the event on any Saturday in April for it to count. You can even run it every week but only your best effort will count. 

On Sunday 5th April it's Pen Tir Plus, organised, and most likely well attended, by Chepstow Harriers.

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 and 45 minute run leaders. 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.

Harriers Training and News - w/c 23 March

Hi-vis is mandatory for all road training. 

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 24 March

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Elm Road with Neil. We have had 400s and 800s, this week we will be doing both as the first Elm Road Pyramid session. The aim of the session is pace management, progressing through each section. Meet at the junction of Elm Road and Gloucester Road (///defected.breathy.butterfly) for the briefing.

"The session starts with 2 x 400m at ‘Easy Pace’ followed by 2-3 x 800m, picking up the pace with each effort, then 400m at a fast pace and a final 400m flyer. How well you can do the final 2 x 400m will depend on your pace management throughout. Focus on form during the session, paying attention to arms and leg drive during the uphill sections. There is a 90-120s recovery between the efforts.

High viz is mandatory, but headtorches are not required due to the street lighting. If wearing a head torch be mindful to avoid shining it in the eyes of runners coming the other way. Please take due care with traffic and walkers and remember that slowing briefly to safely pass will not negatively impact your training.  Look forward to seeing you all there."

This session is not suitable for junior participation. 

Session 2: This week's session 2 also starts at 6.30pm and will be coached by James and Steve. 

"We’ll get going at 6:30pm with a structured warm‑up, then into the main set.

🔁 Session: 5 x 900m (90s recovery): Each rep starts on the Inner Loop Road, running anticlockwise. Inner Loop: 10k effort building to 5k. Loop Road straight: 5k effort building to 3k. A smooth, progressive build each rep — perfect for developing speed endurance and learning to change gears under fatigue.

🎯 Technical Focus – Arm Position at 3k Pace. For higher cadence at faster paces, think higher, shorter, faster arms in a clean socket‑to‑pocket motion. Keep it compact and sharp.

🧊 Cool Down: Easy jog + static stretches to finish."

High viz is mandatory. This session is not suitable for junior participation. 

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 26 March

Thursday is the choice of a training run or a coached session, full details below.

Coached Session

There is no coached Thursday session this week.

Training Run

This week's run is Mathern, meeting in the Leisure Centre cafe at 6:40pm for a 6:45pm start. Anne is MC and will get you into your groups. You may choose a tempo run, social run, a 45 minute out and back or a walk.  

After your run will be tea/coffee and biscuits in the Leisure Centre bar, do join us for a drink and a chat.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Hi-Vis is mandatory and you will require a headtorch.

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 and 45 minute run leaders. 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.

Harriers Training and News - w/c 16 March

Hi-vis is mandatory for all road training. 

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 17 March

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is XC Loops on the leisure centre track with Sue starting at 6:30. 

Coach Sue says "Spring is in the air as we return to the leisure center field for Xcountry loops. Which is excellent preparation for summer trail and fell races.

Meet at the Leisure Centre Track warmed up and ready to go at 6:30.

The session lasts for 30 minutes. The loop is 700m approx. covering a variety of terrain and including a hill. You should be running at level 2 pace (short sentences not long gossips) a 90 second active recovery after each loop, or you can continue running with a jog recovery at the start of the next loop or if you prefer just stick to 400’s on the track. 

So come along to the field on Tuesday, always good to be part of the group even if you are doing your own thing."

This session is suitable for junior participation. 

Session 2: This week's session 2 also starts at 6.30pm and will be coached by James and Steve on the leisure centre field. 

800 /600/ 400 x 2 - all at 5k pace with 60/45/30 

90 secs between sets

then

4 x 400 @ 3k with 45 secs 

This session is suitable for juniors participation.

Training Strategy 

Coached sessions are targeted at 10k racing, as outlined on the club website (link below). If you are training for other distances (5k / half / marathon) and would like some advice on incorporating club sessions into your training plan, or training plans in general, please speak to a member of the coaching team.

Link to Training Strategy,  Session Categories, and Time Bands

Link to Training Levels

Thursday 19 March

Thursday is the choice of a training run or a coached session, full details below.

Coached Session

There is no coached Thursday session this week.

Training Run

This week's run is Severn Bridge, meeting in the Parkrun Tunnel (///lightbulb.interview.guideline) at 6:40pm for a 6:45pm start. Deb is MC and 45 minute lead and will get you into your groups. You may choose a tempo, social run, a 45 minute out and back or a walk.  

Please note: As we aren't meeting at the Leisure Centre there is no tea and coffee this week.

The 45 minute run option provides a guided run for those new to running / graduating from C25K / returning from injury. The pace of the run is set to match the slowest runner; all are welcome and no one is left behind. This is an out and back run – out for 20 mins and then back (with a spare 5 minutes contingency).

Hi-Vis is mandatory and you will require a headtorch.

Other Club Events This Week

No Chepstow Harrier races this week, but plenty that are likely to be well attended at the weekend, including Coppett Hill Fell Race, Merthyr Half Marathon and Forest of Dean Spring Half Marathon.

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 and 45 minute run leaders. 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.