Mon 4th Jan 2021


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

W/C 4th January

Monday - easy runs and core

Tuesday - 5-6 x 5 mins at threshold with last min of each block @ 5k effort off 90 jog rec

Wednesday - Easy runs

Thursday - Harestock Handicap No 1 of 2021 OR 45-60 min out and back run. Out in one direction steady effort in 23-30 mins…then turn and run back picking up the effort gradually to return 2-3 mins quicker

Friday - ……Rest or easy runs

Saturday - Virtual County XC Champs OR 60-75 min hilly fartlek run mostly off rd. Add in 2 sets of 4,3,2,1 min pick ups off 90 second easy run recovery.

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


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
nick@runningwithus.com