Harriers Training and News - w/c 13 July

 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 July

Tuesdays give the choice of two coached sessions. 

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

"This Tuesday is the most fun session you can (legally!) have with your running club friends!! Join us for the Parlauf, where we run a continuous relay passing the virtual baton to your buddy every half lap (200m) then walking back off the track for recovery. 

*Note - this may be a very brisk walk if you have a fast partner!

15 minutes effort in the first set is followed by a 3 minute recovery and a 12 minute second set. 

Please meet on the far side of the track so we can make use of the shade there."

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. 

• 11 x 400 as follows
• 5 x 400 @ 5k with 60 secs
• 5 x 400 @ 5k with 30secs
• 200 @ 3k into 200@ mile

This session is suitable for junior participation

Thursday 16 July Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Lindsey is coaching this week. "This week we'll be doing 800m repeats with 600m at L2 before faster final 200m - 90s recovery"

Thursday 16 July Evening Track Session

 6.30pm on Chepstow leisure centre track, with Eddie.  Hill 3 segment - details on the night.

Thursday 16 July Evening Runs

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

On Thursday there is a maprun at Woolaston and Clanna. Nice and local, so a good chance to give it a go!

Sunday is our next club champs race, the Lightning Bolt 10k. 

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 July

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 July

Tuesdays give the choice of two coached sessions. 

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

"This session comprises of two 14 minute blocks with a 3 minute rest interval between the blocks. Each block consists of 500m at level 2, active recovery for 90 seconds followed by 300m at level 3, 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.

It is due to be warm next we so will meet at the far side of the field to make use of the shade. The session may be adapted if the temperature increases considerably."

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 600 @ 5k with 200m jog
• 4 x 400 @ 3k with 60 secs
• 3 x 200 @ mile with 200 float

This session is suitable for junior participation

Thursday 9 July Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Berna is coaching this week. "Thursday early morning pyramid session will be 2m 4m 6m 4m 2m  at level 2 with 90 seconds recovery after each effort. Aim to run 200m efforts slightly faster."

Thursday 9 July Evening Track Session

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

Thursday 9 July Evening Runs

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

Saturday sees the Pen Y Fan fell race, which is in the club 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 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 29 June

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 30 June

Tuesdays give the choice of two coached sessions. 

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

"A typical Summer’s day on Tuesday. “Light cloud and a gentle breeze” is predicted and a cooler 21 deg. Many members will be taking part in the GLCL road race, while Coach Dick is amenable to recommendations on the day from those wishing to train in Chepstow."

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 @5k with 60 secs
• 5 x 300@ 3k with 100 float
• 1 x 400 flyer

This session is suitable for junior participation

Thursday 2 July Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Mark is coaching this week. "This Thursday morning session will be 600m repeats with a slow jog recovery. Great for getting some faster work done. See you there!"

Thursday 2 July Evening Track Session

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

Thursday 2 July Evening Runs

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

Please note: There is no tea and coffee after the run this week due to the Tintern Trot, see below.

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

Tuesday is the second in the GLCL Road Series hosted by Fairwater and Griffithstown at The Olive Tree, Cwmbran.  

On Thursday, it is the club organsied Tintern Trot where lots of harriers will be volunteering and running.

And Saturday, sees the Cotswold Way relay. An epic local race that Chepstow Harriers have two teams entered into. 

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 22 June

 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 23 June

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 800s (maybe!) with Dick. Meet at 6.30pm on the leisure centre track.

"We had 800s scheduled for next Tuesday, but with the forecast heatwave and 28 deg expected at 6, we’ll see how it is on the day. Something like paarlauf might be more suitable? Come along at 6.20 and we’ll see what the feeling is."

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. 

2 sets

• 800 @ 10k     200 float
• 600 @ 5k       90 secs active
• 400 @ 3k       200 easy jog
• 200 @ mile

3 min rehydration

This session is suitable for junior participation

Thursday 25 June Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Sarah is coaching this week and the session with be Fartlek - 20 minutes of continuous effort at varying paces.

Thursday 25 June Evening Track Session

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

Thursday 25 June Evening Runs

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

Tuesday is the the Night Sugar fell race, which is in the Chepstow Harriers fell series.

On Friday it's the Beer and Banger, hosted by Nailsea running club. A 10k-ish road race, which is in our Club Championship this year.

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 15 June

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 16 June

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is Piercefield Hills with Neil. Meet at 6.30pm at the bottom gate at the entrance to Piercefield Park, not the track! W3W: ///debate.intent.according

"The session will consist of two segments. Segment 1: From the gate, up the main path towards the house to the tree stump on the left. This is ~340m of slight incline. Then return to the gate as a recovery section. Segment 2: To the tree stump again, turn and then turn left following the top of the hollow (I’ll be here for the first loop to direct). At the end of the tree line, veer right towards a gap in the hedge where you’ll find another path. Follow this back to the gate to complete the segment – you might find another hill here! The purpose of the session is to include some hill work during the Summer season which is largely track based. Uphill running encourages good running form, so work on this rather than speed. The session is 30 mins – it is up to you how you structure your own session, but I would suggest do 1 and 2 first and then decide how you want to continue. If you need to take a break, 90s at the gate after Segment 2 would be appropriate.”

I would suggest that trail shoes would be most suitable for this session.

This session is suitable for junior participation. 

Session 2: This week's session 2 is at 6.30pm on the leisure centre track, with Eddie. 10 x 400 as follows...

• 400 @ 5k @ 30 secs
• 400 @ 200 - 100 -100 ( paces on the night) @ 90 secs
• Repeat

This session is suitable for junior participation

Thursday 18 June Morning Track Session

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Lindsey is coaching this week and the session is 800m repeats at level 2 with a 200m slow jog recovery between reps. 

Thursday 18 June Evening Track Session

No evening track session due to the Handicap race, see below.

Thursday 18 June Evening Runs

No social run due to the Handicap race.

Other Club Events This Week

This Thursday is the Chepstow Harriers Handicap Race. Starting at the Tintern end of the Greenway, 4 miles out and back. Start times from 6:30 to 7. You need to register here, if you want to run in it. You can check whether you have registered and see your allocated start time here. 

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 8 June

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 9 June

Tuesdays give the choice of two coached sessions. 

Session 1:  This week's session is 800s/400s/200s with Sarah. Meet at 6.30pm on the leisure centre track.

"The full session will be 2 x 800, 4 x 400 and 4 x 200 with 90s walking recoveries. There is also the option to modify the number of each to suit different runners."

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. 

• 10 x 400 as follows
• 5 x 200 @ 5k into 200@3k with 60 secs
• 5 x 200 @ 5k into 100 @ 3k into 100 @ mile with 90 secs

This session is suitable for junior participation

Thursday 11 June Morning Track Session

After a successful pilot these early morning sessions are here to stay for the summer! 

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Berna 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 11 June Evening Track Session

6.30pm on Chepstow leisure centre track, with Eddie. 20 mins with various reactive distances.

Thursday 11 June Evening Runs

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

This Tuesday is Rose Inn Race #2, a Chepstow Harrier's organised event based at Redwick Village Hall, near the Rose Inn pub, Redwick. 

??? Saturday is an away parkrun at Parc Bryn Bach. See the Facebook event for more info.

And on Sunday, it's The Magic Roundabout, organised by the Hay Hotfooters, 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 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 1 June

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 2 June

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.

"Those unable to race the GLCL next Tuesday are invited to the track for Paarlauf with Coach Dick. Take your partners for 15 minutes one way, 2 minutes active recovery, and 12 minutes in the opposite direction. Remember you’ve got a walk/jog recovery equal to the time of your half-lap effort (if you’ve chosen your buddy wisely!) - so don’t spare yourself on your turn.

Dick will be watching for your full leg cycle - knees and heels and elbows well up. Go For It!"

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. 

A bit of Rack Raid recovery this week. 

• 10 sets - 300 @ 10k int 100 at Proactive with 60 secs

This session is suitable for junior participation

Thursday 4 June Morning Track Session

After a successful pilot these early morning sessions are here to stay for the summer! 

All are welcome to these early bird sessions. Meet on the Leisure Centre track at 7am for warm up and drills before starting the main set. 

Mark is coaching this week and says...

"This Thursday we are going to push the pace a little more with 600m/400m alternate repititions. This is 600m at level 2, then a 200m slow jog recovery before a 400m rep, with another 200m slow recovery jog before repeating. 

This will develop your pace judgement and control. One thing is for sure - you will feel a great sense of accomplishment before many people are out of bed!"

Thursday 4 June Evening Runs

This week's run is Three 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 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

Tuesday is the second in the GLCL Road Series hosted by Islwyn at Parc Penallta.  

Next up is St Briavels Common Maprun - sure lots of harriers will be attending! 

Then on Saturday it's the Welsh Castles Relay.

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 25 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 26 May

Tuesdays give the choice of two coached sessions. 

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

"Fartlek is the Swedish term that translates to "speed play". 

Therefore this session will start off running anti-clockwise around the outside of the track for 15 mins. followed by a 3 min. Active recovery. (Eddie's group session will use lanes 1-2).

You will then run for a further 12 mins running 'clockwise ' in the opposite direction. 

This will complete the 30 min session. 

Speed changes will be indicated by my whistle. (Trust me, you will hear it!)."

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. 

• 10 x 400 @ 3k with 1 minute
• leading to 
• 200 jog and 200 reactive  x 2

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 28 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. 

Sarah 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 90s 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 28 May Evening Run

No social run due to the Handicap race, see below.

Other Club Events This Week

This Tuesday is Mynydd Troed Fell Race which is in both the fell series and the Club Champs.

This Thursday is the Club Handicap Race. Starting at the Tintern end of the Greenway, 4 miles out and back. Start times from 6:30 to 7. You need to register here, if you want to run in it. You can check whether you have registered and see your allocated start time here. 

Finally, Sunday is the Rack Raid Relay, and two Chepstow Harrier teams are taking part.

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 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.