Mon 9th Nov 2020


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

W/C 9th November

Monday easy runs and core

Tuesday - 6 mins threshold (3) + 2 x 1200 (90) + 2 x 800 (75) + 4 x 400 (60) …..(1200 @ xc pace, 800 @ 5k pace, 400 @3k pace)

- OR, Isolation Relay any variety of combinations such as
4k virtual relay leg fast, 5 min jog then 2*3k @ threshold.

Wednesday - Easy runs

Thursday - Hills & threshold. 8-12 x 45 second hill (90), 5 min jog then 3-4k @ threshold OR easy 45-60 mins if racing the virtual half seriously this weekend.

Friday Rest or easy run

Saturday Easy run if Racing the virtual Gosport half this weekend OR 45 min with middle 20-25 at threshold over hilly undulating route (maybe off rd).

Sunday - Long runs of 90-100 mins easy flatter route OR Gosport Virtual Half - Good Luck!!


W/C 16th November

Monday easy runs and core

Tuesday - easy run if tired from the virtual half OR 2k @ XC pace (4 min jog) + 4-5 x 600 or 2 mins fast (90) + (4 min jog) + 1500 @ XC pace.

* Special event - 8-9pm interview with Naomi Mitchell (2nd British female at recent VLM elite race) on Zoom about her training, progression and getting the balance right

Wednesday 45-60 mins easy

Thursday - Easy runs OR 40 mins with last 20 @ threshold.

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 CC6 virtual XC race - good luck!

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

Nick Anderson
nick@runningwithus.com