Mon 12th Oct 2020


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

W/C 12th October

Monday easy runs and core

Tuesday - session at KG5…..Or 6 mins threshold (3) + 2 x 4,3,2,1 mins off 90 jog between each rep….4min at XC (90), 3 min at 5k (90), 2 min at 3k (90), 1 min fast…..2-3 mins jog between sets

Wednesday - 45-60 mins easy

Thursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 2 x 10 mins at threshold)

Friday Rest or easy run

Saturday Easy runs OR 45 with last 20-25 mins at threshold on hilly off rd route.

Sunday - Long runs of 90-100 mins easy.


W/C 19th October

Monday easy runs and core

Tuesday Session at KG5 …OR 5 mins threshold (3) + 2-3 sets off 2 x 3 min XC pace (75) + 1 min fast. 2-3 mins between sets

Wednesday 45-60 mins easy

Thursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 15 mins at threshold)

Friday REST

Saturday - Easy runs or 45- 60 mins with 6.5,4,3,2,1 mins fartlek pick ups off 90 second easy run on off rd undulating route

Sunday - Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly… or flatter if legs heavy.


Nick Anderson
nick@runningwithus.com