Mon 10th May 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.

Training thoughts for the next 2 week block below:

W/C 10th May

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass at Gater Field OR 5 min threshold (3) + 3 sets of 800/600/400 or 3/2/1 mins off 90 sec jog rec between each effort.

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session at Gater Field OR 45 mins with 4 x 6 mins @ threshold off 2 min easy run recovery.

Friday - ……Rest or easy runs…

Saturday 45-60 easy if tired OR fast hills. 5-6 x 30 sec fast hill (75 jog rec) then 3 min jog + 6-10 mins @ threshold on the flat then 3 min jog + 5-6 x 30 secs fast hill (75 jog rec)

Sunday 90-1.45 with last 20 mins pick up to near threshold if feeling good or easy running yesterday.


W/C 17th May

Monday - easy runs and core with Parky

Tuesday WADAC Session on Gater Field or 5 mins threshold (3) + 5 x 800 or 3mins fast off 3 min rec + 2 x 400 fast off (60) . Aiming for 3k pace in the 800’s and faster in the 400’s.

Wednesday 45 easy

Thursday WADAC Threshold Session at Gater field - or 30-45 min run with alternating blocks of 2 min steady/ 2 min threshold continuous effort with 6-10 sets.

Friday REST

Saturday 15 - 20 mins at threshold on an undulating route with 5 min jog after + 5-8 x 30 sec fast hill sprint off 75 jog back recovery OR virtual HRRL Netley 10k

Sunday - long run 90-1.45 all relaxed. OR virtual HRRL Netley 10k

Nick Anderson
nick@runningwithus.com