Sat 9th May 2020

Head Endurance Coach Nick Anderson shares his latest fortnightly update on training (& virtual racing) strategies for the coming fortnight

Hi all

Some thoughts below for seniors endurance and training for next two weeks. This takes into account the various virtual racing options (see Steve’s list) but with a main short term goal of being ready for a good Welsh castles leg on 6th/7th June. If you're not already signed up for the Virtual Castles speak to George Belfield asap.

I’m also keen for as many Vets from the club to enter the BMAF National Road Relay (5k) champs now in mid June…this makes a competitive target for the club nationally and we have such a strong vets section! You don't have to be a member of BMAF, being WADAC is enough.

Keep up the good work and do cherry pick from the below to fit with your own current goals and time available.

I hope to see many of you on the next senior evening zoom session on Tuesday 19th May 7pm. A chance to catch up with tips from the coaches, updates on the virtual series from Steve and a further interview of a key WADAC senior endurance member with a quiz to finish.

Keep the four and stay safe

Some session suggestions below that you can do close by where you live and in compliance with whatever social distancing guidance may be in place. NB should be read in conjunction with Steve's virtual fixture list so your training and your race programme line up!

W/C 11th May
Monday easy runs & Core session (Zoom S&C with Andy P at 7pm?)
Tuesday - 6 x 5 mins with Nos 1-3 @ threshold and Nos 4-6 @ 10k pace all off 90 sec recovery
Wednesday 60-80 mins easy pace
Thursday - A 15/15/15 or 20/20/20 progression run. The last segment is at threshold with the first two building from easy to steady effort.
Friday Rest
Saturday 30-45 easy if running the virtual Netley 10k TT tomorrow OR 6-10 mins at threshold (3 min rec) + 8-10 x 45 sec fast hill with 90 sec jog down rec (3) + 6-10 min @ threshold
Sunday - Netley 10k HRRL virtual TT with 30 easy after OR 90-2 hours long run with last 20 mins @ threshold or pick up pace on hilly route

W/C 18th May
Monday easy runs & Zoom S&C core with Andy P
Tuesday Session - 6 min threshold (3) + 6-8 x 600m @ 5k pace with 200m jog rec OR 10/10/10 prig run if running RR10 TT #3 hard tomorrow.
Wednesday RR10 TT or 60-70 min easy pace long run
Thursday 45-60 easy or 10/10/10 progression run if running 10k or 5k TT this weekend re Lakeside or Vitality virtual options.
Friday rest
Saturday 5k TT + 10 min jog + 2 x 6 mins @ threshold off 2 min jog after OR 40 easy run with strides after if 10k TT tomorrow
Sunday 10k TT + 30 mins easy after OR 90 mins - 2hours on hilly route with 2 x 3k @ threshold built in off 2k easy run rec)