Mon 18th Jan 2021


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

W/C 18th January

Monday - easy runs and core

Tuesday - 2k @ threshold (3) + 4 x 800 @ 5k-10k pace (90 jog) + 3-4 x 400 @3k pace off (45-60 jog)

Wednesday - 45-75 easy run

Thursday - 10/10/10 progression run as 10 easy/10 steady/10 @ threshold to make 30 mins OR 30-40 easy if legs are tired.

Friday - ……Rest or easy runs

Saturday - Virtual 10k race /Stubbington and match V MAC Malta. Or, 45-60 mins with 25-30 at threshold include within.

Sunday - Long runs of 90 mins - 2 hours mostly off road and rolling undulating route. Keep it easy and 80-90 only if tired from yesterday.


W/C 25th January

Monday easy runs and core

Tuesday - 8-10 x 800m with odd numbers @ threshold and even @ 5k effort

Wednesday 45-75 mins easy

Thursday - Easy run if tired or racing the virtual southern XC tomorrow or Saturday. If focusing on training not racing 4x 6 mins @ threshold off 2 min jog recovery.

Friday REST or easy runs

Saturday - Southern Champs Virtual XC race OR 45-60 easy run if adding MP or HMP tomorrow. If just training then 60 with 6,5,4,3,2,1 mins fartlek off 90 jog recovery between each effort.

Sunday - Long runs of 90 mins - 2 hours easy pace if you raced the TT or trained hard yesterday. If now in spring marathon or Half prep try 2.15 with 3 x 15 mins @ MP built in off a 10 min jog rec OR 90 - 120 mins with 3 x 8 mins @ HMP built into the last 30 mins off 3-4 min easy run rec.

Nick Anderson

nick@runningwithus.com

+44 (0) 7725148344