Senior Training - W/C 11/09/21 and a new #HarriersChallenge

Lockdown 3.0 may be in full swing and training sessions cancelled for the time being, but that doesn't mean running and the Harriers spirit has to stop.

The coaching team will be providing a weekly training schedule, which can be adapted for everyone and there will also be a new #HarriersChallenge each week.

We starting off simply, with a club kit selfie competition! This can be post run, workout or just going about your daily routine. Get creative - bonus points if anyone joins a work Zoom in their Harriers vest!

Post your pictures on Facebook, Slack and Instagram using #HarriersChallenge before 6pm on Saturday 16th to enter.

This week's training comes from Trevor Brawn: 

He says: With the virus gets a bit more scary now we all need to toughen up on processes, if we are able to, and manage our activities even more safely if possible. One aspect which I think is important is that we do not drive to exercise locations when we can safely run from home, without putting anybody else in jeopardy.

Training offer week 1

This is a guide only and not a requirement. Please look at your weekly training schedule when group training was possible before lockdown and select from the following optional sessions that equate approximately to what you might have done normally. Do not increase your maximum weekly mileage by more than 10%
 
Mon 11 Jan: 1 mile warm up then 3miles to 6 miles fartlek trail or road running up to fast-medium pace, then 1 mile warm down and stretch (range 5 miles to 8 miles/8km to 13km)

Tues 12 Jan: Minimum 1 mile warm up + strides, then 2 x 4 x 1.5min hills on or off road (med/fast pace up hill), easy pace recovery run back down: 10 min easy paced flat running between sets + 1 mile warm down + stretch to finish(7mls/11km).

Wed 13 Jan: Rest Day, Cycle or core work/strengthening

Thu 14 Jan: Speed endurance session on road 1 mile Warm up + strides, 3 x 1mile fast with 3 min jog recovery between each 1ml effort, easy jogging for 10 minutes, then 3 x 0.5 ml  with 2 min recovery between each. 1 mile Warm down +stretch (7.5mls/12km).

Fri 15 Jan: Total rest day, or easy cycle.

Sat 16 Jan: 1 mile warm up + strides then Runfly5km within a medium paced 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km).

Sun 17 Jan: Long run on or off road: 7ml to 10mls at enjoyable/comfortable pace: and stretch .
Approx: 34mls to 40ml  (54kms to 64kms)

​Happy running and selfie taking!