Mon 7th Jun 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 the Gater Field don't forget to pre-register via our website events pages here so we can track and trace.

W/C 7th June

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass at Gater Field OR 5 min threshold + 6 x 800 fast off 3-4 min recovery. Aim for the 800’s to be quicker than 5k pace and perhaps even quicker than 3k pace!

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session at Gater Field OR alternating 2 min threshold blocks with 2 min steady for 20-30 minutes.

Friday - ……Rest or easy runs…

Saturday 45-60 OR 45 with 20 mins @ threshold then 5 min jog before 5-6 x 30 sec fast hill off 75 jog OR Lordhill 10k virtual

Sunday 1.45 - 2 hours easy pace OR Lordshill 10k virtual

W/C 14th June

Monday - easy runs and core with Parky

Tuesday WADAC session grass OR 3 x 1 mile fast at 5k pace off 3-4 min jog + 4 x 400 @3k pace off 60,45,30 seconds diminishing recovery.

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 easy runs

Friday REST

Saturday 30-45 easy if racing tomorrow 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 SAL track league

Nick Anderson