Mon 23rd Nov 2020


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

W/C 23rd November

Monday easy runs and core

Tuesday - 8 x 3 mins with odd numbers at threshold and even numbers at 5k or XC pace all off 90 second jog

Special event - Don't forget 8pm with Parky and the zoom ‘Performance under pressure' workshop

Wednesday - Easy runs

Thursday - 60-80 mins easy/steady effort over an undulating route

Friday Rest or easy run

Saturday 45-60 minutes with 25-30 at threshold or close to half marathon pace feel built into the middle. Cruise at pace and feel good.

Sunday - Long runs of 90-1.45 mins mostly off road and rolling undulating route. Keep it easy


W/C 30th November

Monday easy runs and core

Tuesday - I’m hoping we might be able to train together on thursday so today is threshold or easy with a session on thursday this week?

4 x 6 mins @ threshold off 2 min jog or 15/15/15 progression run with last 15 at threshold. If heavy legged from the weekend and training well last week please run easy today and be ready to train well in 2 days time.

Special event - 8-9pm interview with Paul Cox (WADAC Chair) - a chance to hear his vision and ask questions.

Wednesday 45-60 mins easy

Thursday Club session at KG5 maybe and as it is the first Thursday of December of course there will also be a Harestock Handicap

6 mins threshold (3) + 4-5 x 3 mins hard at XC pace (90) + 4-5 x 1 min fast (60)

Friday REST

Saturday - Easy runs or 6 mins threshold (3 min jog) then 12 x 30 sec hill off jog down rec then 6 mins threshold

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


Nick Anderson