Mon 19th Jul 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 19th July

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass at Gater Field OR 8-10 x 400 off 60 second recovery (5 min jog ) + 2-3k @ threshold 10k/half focused OR 3-4k @ MP id marathon focused

Wednesday - 45-60 easy run & core OR RR10 Fleming Park

Thursday WADAC threshold session at Gater Field OR 5 x 5 mins @ threshold (90)…pick up the effort in the last minute of each block

Friday Rest

Saturday Easy runs if tired OR 20 mins @ threshold then 5 min jog + 8 x 30 second fast hill (75 second walk/jog) recovery. Keep you runs easy today if adding MP to your long run tomorrow.

Sunday long runs with 80-100 mins all easy….especially if racing RR10 again next week or Eastleigh 10k


W/C 26th July

Monday - easy runs and core with Parky

Tuesday WADAC session grass Gater Field or 8 x 800 off 90 seconds @ 5k pace + 2 x 400 (60)

Wednesday 45 easy & Core or RR10 Broadlands

Thursday WADAC Threshold Session at Gater field - 2 or 3 x 10 mins @ threshold/ or MP (2-3 rec). Meet at Gater field but we may use the local rd/ viaduct/college street/kingsgate street loop to help with this. If racing Eastleigh on Sunday I suggest 30 mins with 10 easy, 10 steady then 10 @ threshold ….add some strides after

Friday Rest

Saturday 45-60 easy if adding MP tomorrow OR 5x 5 mins at threshold (90) if you missed Thursday + 6 x 30 sec fast hill after (75)

Sunday - Eastleigh 10k OR long run with 80-100 mins if in summer 5k-10k or RR10 mode OR 2.30 with last 60 @MP if in marathon prep mode


Nick Anderson
nick@runningwithus.com