Coaches

Chepstow Harriers coaches are UK Athletics qualified and DBS checked.

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

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). 

Sessions

Training sessions fit into 4 recognised and accepted categories

·         Endurance                              cardio vascular fitness

·         Strength Endurance                the ability to use endurance 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


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 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.'

* Safety*

Note that the wearing of a reflective high visibility vest during winter training is mandatory


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. 

Bands                 5k time (mins) VO2-Max (V-Dot)

A                     16-18 64-56

B                     18-19 56-53

C                     19-21 53-47

D                     21-22:30 47-43

E                      22:30-25 43-38

F                      25-27:30 38-35

G                     27:30-31 35-29

H                     31 + <30

Thursday Social Runs

The main runs are as follows

Enjoy your training with Chepstow Harriers

Chepstow Harriers Coaching Team