Mon 21st Dec 2020

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

W/C 21st December

Monday 21st - easy runs and core

Tuesday 22nd - Club session at KG5 OR 3-4 sets of 800/800/400 or 3 min/3 min/75 sec all run with 75 seconds between each rep and 2-3 mins between each set.

Wednesday 23rd - Easy runs

Thursday 24th - NO KG5 session. 60-75 mins easy or 45-60 mins with 4 x 6-7 mins @ threshold off 90 sec jog rec

Friday 25th Happy Christmas! ……Rest OR an early morning run to build up the appetite? Have a wonderful day and stay safe.

Saturday 26th - 60-75 min hilly run mostly off rd. Try to increase effort up each hill and run easy/steady on the flat creating a natural fartlek run.

Sunday 27th - Long runs of 90 mins - 2 hours mostly off road and rolling undulating route. Keep it easy

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