Chepstow Harriers Coaching & Training pages
Coaches
Coaches
Chepstow Harriers coaches are UK Athletics qualified and DBS checked.
Chepstow Harriers coaches are UK Athletics qualified and DBS checked.
Training Philosophy
Training Philosophy
Chepstow Harriers designs its training in accordance with the principles set out by Jack Daniels in his acclaimed book “ Daniels Running Formula Edition 3 “ A fuller description of Daniels methodology is provided elsewhere in the training section
Chepstow Harriers designs its training in accordance with the principles set out by Jack Daniels in his acclaimed book “ Daniels Running Formula Edition 3 “ A fuller description of Daniels methodology is provided elsewhere in the training section
Training Strategy
Training Strategy
Training strategy is centred on equipping members with the fitness levels necessary to race well at 10k. To this end, training sessions focus on strength and speed endurance. We believe that, with moderate adjustments to 10k training, good quality race times can be achieved over shorter and longer distances (5k – Marathon).
Training strategy is centred on equipping members with the fitness levels necessary to race well at 10k. To this end, training sessions focus on strength and speed endurance. We believe that, with moderate adjustments to 10k training, good quality race times can be achieved over shorter and longer distances (5k – Marathon).
Sessions
Sessions
Training sessions fit into 4 recognised and accepted categories
Training sessions fit into 4 recognised and accepted categories
· Endurance cardio vascular fitness
· Endurance cardio vascular fitness
· Strength Endurance the ability to use endurance over a lengthy period
· Strength Endurance the ability to use endurance over a lengthy period
· Speed Endurance the ability to run fast over a lengthy period
· Speed Endurance the ability to run fast over a lengthy period
· Speed the ability to run fast over a short period
· Speed the ability to run fast over a short period
Coached Sessions
Coached Sessions
'The club offers 3 coached session per week, two on Tuesday and one on Thursday. Tuesday in summer offers sessions S1, S2 and S3. In winter we have session S1 and S3. Sessions S1 and S2 are identical and consecutive, and are suitable for all Time Band runners . S3 can be shorter but slightly more demanding and may appeal more to Time Band A,B and C runners (see below for Time Bands).
'The club offers 3 coached session per week, two on Tuesday and one on Thursday. Tuesday in summer offers sessions S1, S2 and S3. In winter we have session S1 and S3. Sessions S1 and S2 are identical and consecutive, and are suitable for all Time Band runners . S3 can be shorter but slightly more demanding and may appeal more to Time Band A,B and C runners (see below for Time Bands).
The all-year Thursday session involves routines which prepare the runner for a weekend race. The Thursday session is suitable for all Time Band runners.
The all-year Thursday session involves routines which prepare the runner for a weekend race. The Thursday session is suitable for all Time Band runners.
Sunday published Website and Facebook blog posts provide times and details of all sessions.'
Sunday published Website and Facebook blog posts provide times and details of all sessions.'
* Safety*
* Safety*
Note that the wearing of a reflective high visibility vest during winter training is mandatory
Note that the wearing of a reflective high visibility vest during winter training is mandatory
Time Bands
Time Bands
The club uses 5k time bands to organise much of its training. There are 8 time bands , please ensure you are familiar with the one that applies to you so that you can run with members of a similar standard.
The club uses 5k time bands to organise much of its training. There are 8 time bands , please ensure you are familiar with the one that applies to you so that you can run with members of a similar standard.
Bands 5k time (mins) VO2-Max (V-Dot)
Bands 5k time (mins) VO2-Max (V-Dot)
A 16-18 64-56
A 16-18 64-56
B 18-19 56-53
B 18-19 56-53
C 19-21 53-47
C 19-21 53-47
D 21-22:30 47-43
D 21-22:30 47-43
E 22:30-25 43-38
E 22:30-25 43-38
F 25-27:30 38-35
F 25-27:30 38-35
G 27:30-31 35-29
G 27:30-31 35-29
H 31 + <30
H 31 + <30
Thursday Social Runs
Thursday Social Runs
The main runs are as follows
The main runs are as follows
Enjoy your training with Chepstow Harriers
Enjoy your training with Chepstow Harriers
Chepstow Harriers Coaching Team
Chepstow Harriers Coaching Team