Mon 11th Jan 2021

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

W/C 11th January

Monday easy runs and core

Tuesday - 8 x 800m with 1-3 @ threshold, 4-6 @ 10k effort, 7-8 @ 5k effort all off 75-90 second recovery.

Wednesday 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 or easy runs

Saturday CC6 No5 OR - Easy runs or session = 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat all x 2-3 sets

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

Nick Anderson