Mon 21st Jun 2021


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

NB if you are coming to the Tuesday or Thursday sessions at any of our venues (KGV/Gater Field/Palmer Field) please don't forget to pre-register via our website events pages using this link so we can track and trace if necessary.


W/C 21st June

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass at Gater Field OR 10 x 400 @ 3k-5k pace off 45-60 seconds recovery + 5 min jog + 3-4km at threshold after.

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session at Gater Field OR 4 x 6 mins @ threshold off 2 min jog recovery

Saturday Easy runs if tired OR 20 mins @ threshold then 5 min jog + 8 x 30 second fast hill (75 second walk/jog) recovery

Sunday long runs with 80-100 mins if in summer 5k-10k or RR10 mode OR 2 hours easy if racing VLM/marathon this autumn


W/C 28th June

Monday - easy runs and core with Parky

Tuesday WADAC session grass (On Palmer Field this week) OR 8-10 x 800 with odd numbers at threshold and even @ 5k pace off 75-90 second recovery

Wednesday 45 easy

Thursday WADAC Threshold Session at Gater field - 5 x 5 mins at controlled threshold off 90 jog recovery. OR Harestock Handicap

Friday REST

Saturday 45-60 easy OR 5x 5 mins at threshold (90) if you missed thursday and ran the handicap instead

Sunday - long run with 80-100 mins if in summer 5k-10k or RR10 mode OR 2 hours easy if racing VLM/marathon this autumn


Nick Anderson
nick@runningwithus.com