Mon 15th Mar 2021

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

My training thoughts for the next two weeks below:

W/C 15th March

Monday - easy runs and core with Parky

Tuesday 10 x 400 OR 80 seconds @ 3k pace off 60 second jog. Then 5 min jog + 3k @ threshold.

Wednesday - 45-60 easy run & core

Thursday 60 mins including 3 x 10 mins @ threshold off 3 min easy run recovery.

Friday - ……Rest or easy runs…

Saturday - 45 easy if running the half @ MP feel tomorrow or hills - 6 mins threshold (3) + 10-12 x 45 secs fast fill (90) + 6 mins threshold.

Sunday - Virtual half marathon @(marathon pace MP) if running a marathon this spring or perhaps even later this year to keep in touch with this effort and feel. Warm up and cool down to add extra miles up to 16-20…..Ideal as part of the match against Hunts

OR - 90 mins with last 20 mins pick to threshold

W/C 22nd March

Monday - easy runs and core with Parky

Tuesday Easy runs if tired from a big Sunday Half marathon effort run. If legs ok 7-8 x 1km @ 5k-10k pace off 90 second jog

Wednesday 45 easy

Thursday - Complete Tuesdays session if you missed it due to tired legs from the weekend. OR 20 easy/20 steady/20 threshold as a 60 min run

Friday REST

Saturday 10-12 x 30 second hill fast off 75 sec jog rec + 5 min jog + 3 x 5 mins @ threshold off 90 second jog

Sunday Key long run weekend if running a marathon end of next month. Aim for 35k progression run as below OR 90 with last 20 pick up if in 10k prep.

OR 20 miles with 10 easy then 10 @ MP…..maybe use this towards Salisbury Virtual 10 and HRRL

35km progression run:
10k easy
10k @ MP
5k easy
5k @ MP
2k easy
3k fast