Sun 5th Jul 2020

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

Hi all,
Please find my training thoughts for the next two weeks below.
Welcome back if you took a mid season break last week or easy cut back week. I hope you’re feeling fresh and ready to start or get fully into the autumn marathon/road prep. Lot’s going on as always with the virtual opportunities and please see Steve’s email for dates and events. The training accommodates these options and also offers sessions for those looking to race on the rd from 5k - marathon.

You will notice I’m starting to include longer run and key longer rd sessions for those into their marathon phase but also keeping shorter work for those still in 5k/10k and RR10 mode. It was lovely to see quite a few of you at training on Gater field last Tuesday and Thursday - great atmosphere and sessions. My suggestions for Tues and Thurs sessions are generally interchangeable so you can shape your week to suit when you are group training.
I look forward to seeing many more of you in the weeks ahead and thanks to Pete and Cathy for sorting the rota.

I am also planning to host a zoom training catch up chat and Q&A next week on Wednesday 8th July from 8-9pm. Lot's of questions about autumn rd prep, marathons and more just now. It’s complicated trying to plan for so many possible scenario’s and I hope to answer many questions and explain thoughts on why, how and best next steps. Call details are below and I hope you can join in this open and general Q&A discussion.

Zoom session - Wednesday 8th July from 8-9pm
Topic: Nick Anderson's Zoom Meeting - WADAC Endurance training & planning Autumn Time: Jul 8, 2020 08:00 PM London
Join Zoom Meeting

Meeting ID: 927 4660 6490 Password: 293092

Seniors training suggestions for next two weeks:

W/C 6th July
Monday easy runs and S&C with Andy P 7pm Zoom
Tuesday - session 5 x 4 mins OR 1200m (90) @ 10k pace (2-3 min jog) then 4 x 300 fast (45-60). Easy run + strides if RR10 important tomorrow.
Wednesday - 45-60 mins easy with core after OR RR10 race 8
Thursday - If in marathon mode 75 - 90 mins pick up last 20 mins to mp OR 45 incl 2 x 10 mins at threshold off 3 min jog. Those coming to Gater field on a Thursday have the option of completing Tuesday’s session together or similar.
Friday Rest or easy run
Saturday Easy run with core OR 6 threshold (3 min jog) then 10-12 x 45 sec hill fast off 90 seconds jog (3 min jog) then 6 mins at threshold. If in marathon mode run easy today as tomorrow is harder.
Sunday - Long runs of 90 mins easy…if in marathon build for autumn look for 2 hours - 2.15 with 3 x 4-5k @ mp built in with a 2k easy run recovery between each block.

W/C 13th July
Monday easy runs and core with Andy P 7pm Zoom
Tuesday - easy run if RR10 is serious run tomorrow…..OR 6-10 x 800 or 3 mins with odd dos at threshold / even fast at 5k pace off 75-90 seconds
Wednesday 45-60 mins easy OR Virtual RR10 race 9
Thursday Easy 45-60 mins if raced yesterday OR 15/15/15 progression run with 15 easy/15 steady/15 threshold. Marathon group 75-90 easy pace
Friday REST
Saturday - those not in marathon mode could try a fartlek if not tired…..45 mins Incl 3 x 3,2,1 mins run as 3,2,1,3,2,1,3,2,1 mins all with 90 sec jog rec. Those in marathon or longer mode 5-7 x 5 mins at threshold off 60-90 seconds rec.
Sunday - Long runs of 90 mins easy…if in marathon build for autumn look for 2.15 - 2.30 hours all easy

Have fun all and keep up the good work

Nick Anderson