Mon 26th Oct 2020

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

W/C 26th October

Monday easy runs and core

Tuesday - session at KG5…..OR 5-6 x 5 mins @ threshold with last minute of each effort @ 5k pace off 90 jog

Wednesday - 45-60 mins easy

Thursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 4 x 3 mins fast off 90 on river walk/college street)

Friday Rest or easy run

Saturday Easy runs OR 60 with 6,5,4,3,2,1 mins fartlek efforts off 90 rec easy run. Each effort should be faster than the last with the 6 mins and 5 mins at threshold, 4 & 3 mins at 10k and let 2 efforts at 5k pace. Easy run today if Hayling 10 TT important tomorrow.

Sunday - Long runs of 90-100 mins easy off rd and hilly OR Hayling 10 miles virtual league effort (see email notes from Steve)

W/C 2nd November

Monday easy runs and core

Tuesday Session at KG5 …OR 6-8 x 1km @ XC pace off 90 jog recovery

Wednesday 45-60 mins easy

Thursday - Harestock Handicap / first Thursday of the month!

Friday REST

Saturday - Easy runs or 6 mins threshold (3 min jog) then 8-10 x 45 sec hill off jog down rec then 5 mins jog before 4 x 2 mins fast off 2 min jog on flat. Or virtual XC event in lieu of the cancelled Hants XC event.

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

Nick Anderson
+44 (0) 7725148344