Mon 24th May 2021

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

W/C 24th May

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass at Gater Field OR 5 min threshold (3) + 2 sets of (6 x 400)….60 between reps on set one and 60,50,40,30,20 between reps on set two

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session at Gater Field OR 5 x 5 mins @ threshold off 90 second jog

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 1.45 - 2 hours easy pace

W/C 31st May

Monday - easy runs and core with Parky

Tuesday WADAC Open meeting 3,000m + threshold blocks after OR Gater Field session with 30-40 min run with 3 sets of 3 min, 2 min, 1 min fartlek off 90 seconds jog/run recovery between each effort all as continuous run with pick ups.

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 - or the Harestock Handicap.

Friday REST

Saturday 30-45 easy if racing tomorrow in the Test way relays... OR 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

Sunday - long run 90-1.45 all relaxed. OR Test Way relays - have fun and add extra miles before and after to make up your long run volume.

Nick Anderson