Mon 15th Feb 2021

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

W/C 15th Feb

Monday - easy runs and core with Parky

Tuesday - 6-8 x 3 mins fast at 5k-10k effort off 90 second jog, then 5 min jog. Then add 3-4 x 80 seconds (or 400 @ 3k pace) off 45-60 seconds rec.

Wednesday - 45-60 easy run & core

Thursday - 30-45 easy if running fast this weekend OR 15/15/15 progression run if needing a workout. Aim for each 15 min segment to build in effort and pace with the last 15 at threshold. Add 4-6 x 80m stride after focusing on technique and leg turnover.

Friday - ……Rest or easy runs

Saturday - Virtual National XC run (see Steve’s notes) Or another crack at the EA5 mile in warmer conditions! Alternatively try a 45-60 min run with 25-30 mins at controlled threshold build in on an undulating route.

Sunday - 90 mins - 2 hours all relaxed if in 10k - half marathon mode. If training for a spring marathon 2 hours - 2.30 all relaxed practicing gels and drinks aiming for 16-20 miles.

W/C 22nd Feb

Monday easy runs and core with Parky

Tuesday 5-6 x 5 mins @ threshold with last 30 -60 seconds of each block picking up to 5k or XC effort. All off 90 second jog recovery.

Wednesday 45 easy

Thursday As per last Thursday or, if in marathon prep consider 75-80 easy pace.

Friday REST

Saturday 45-60 easy & core

Sunday Water Meadows 20 or easy long runs.

If in 10k - half marathon mode try 25k progression run with:
5k easy
5k half marathon pace
5k easy
5k half marathon pace
2k easy
3k @10k effort

If in marathon mode try 32k or 20 miles with:
5 miles easy
5 miles MP
5 miles easy
3 miles MP
2 miles either @ MP or picking up to threshold.

Practice your pre-run breakfast, drinks and gels.

Nick Anderson