Mon 26th Apr 2021


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

Training thoughts for the next block are below, if you are coming to the Tuesday or Thursday sessions at KGV or at the Gater field don't forget to pre-register via our website events pages here so we can track and trace.


W/C 26th April

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass KG5 OR 5 min threshold (3) + 4 x 1200 (or 4 mins) fast at 5k pace off 2-3 min recovery + 4-5 x 300 fast @ 3k pace (60)

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session OR 40 mins with middle 20 @ threshold.

Friday - ……Rest or easy runs…

Saturday 45 easy if tired OR fast hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4-6 x 90 seconds fast on flat off 75 sec jog after if looking forward to track, RR10’s or shorter rd races soon.

Sunday 90-1.45 with last 20 mins pick up to near threshold if feeling good or easy running yesterday. OR Virtual Alton 10 with yesterday easier and a faster long run today.


W/C 3rd May

Monday - easy runs and core with Parky

Tuesday WADAC Session on Gater Field or 5 mins threshold (3) + 5-6 x 800 or 3mins fast off 3 min rec. Aiming for 3k pace and faster than 5k pace.

Wednesday 45 easy

Thursday WADAC Threshold Session at Gater field - Threshold work on KGV or 30 min run with alternating blocks of 2 min steady/ 2 min threshold continuous.

Friday REST

Saturday - 15/15/15 progression run on hilly route OR 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.

Sunday - long run 90-1.45 all relaxed.