Mon 28th Dec 2020

Nick sets out his usual lookahead and training session suggestions for the coming week

W/C 28th December

Monday 28th easy runs and core

Tuesday 29th - If not running the virtual CC6 next weekend maybe try 4-5 x 3 mins @ XC pace (90) + 4-5 x 90 seconds faster (60). If running the CC6 at the weekend please try 8-12 x 30 sec fast hill (90), 5 min jog then 4-5 x 3 mins @ XC pace (90)

Wednesday 30th 45-75 mins easy

Thursday 10/10/10 (10 easy, 10 steady, 10 threshold) progression run if virtual racing at the weekend OR 45 with 20-25 @ threshold built in if not racing and legs not tired. If legs are heavy from Tuesday maybe an easy 30-45 recovery run is better.

Friday REST & Happy New year!!

Saturday 2nd - Easy runs or 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat all x 2-3 sets

OR CC6 Virtual race - see Steve’s virtual fixture list.

Sunday 3rd - Long runs of 90 mins - 2 hours mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.

Nick Anderson