Mon 7th Dec 2020


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

Hi everybody,

Great to see some of you at club training on KG5 last night working hard in the reps. Lovely to be back coaching for real even if it was super cold!! Don’t forget we are back to normal proceedings next week with Tuesday and Thursday group sessions. Please register for the session to help our contact trace lists as usual.

You will see below that I’ve moved away from hills in town on a Thursday for the next couple off weeks leading up to Christmas due to numbers and not wanting to upset the public. Thursdays will now be threshold work on the grass until the new year and I then hope to bring hills or rd threshold reps back as we look towards spring rd races and events hopefully going ahead.

Our virtual racing will keep you busy if you are not already taking part in events at Goodwood, Eton Dorney or Dunsfold (top gear track). On that very note well done to all who raced this Sunday at Goodwood - we had folks running 5k, 10k, Halfs, 20milers and full marathons…..almost a club day out!

Our festive relays will take place on Tuesday 15th December at KG5 starting 7pm with group warm ups from 6.45pm. Please see the link to sign up below and your registration will help us to organise teams of 3 ahead of the evening. Each runner must complete 3km in total and each lap is 1km long. In coordination with your team mates you can choose to alternate and take longer recoveries or run 2 or 3km in one go. You choose the tactics to best suit your team. Please wear a head torch or carry a small torch and the cones/lights will guide you all the way round. If you aren’t running but can help with marshalling and changeovers as well as supporting please do come along and get in touch. Plenty of help needed…

I’m sure you will all be festively creative with post session hydration and nutrition!

Sign up details - Please pre-register for this event using the website Winchester & District AC - WADAC Xmas Relays

You may have to log-in to the membership system to be able to follow the link so if you haven't joined or renewed yet then now would be a good time to do so!

Our last pre Christmas session will be Tuesday 22nd December and we then take a break from KG5 returning on Tuesday 5th January.

Keep up the good work and let’s all continue to look forward to a brighter and competitive 2021.

Keep up the good work and stay safe all,

Coach


W/C 7th December

Monday easy runs and core

Tuesday - 6 mins threshold (3) + 2 sets of 5 x 400 (or 80 seconds) @ 3k pace off 45-60 jog (3) + 6 mins threshold

Wednesday - Easy runs

Thursday - 60-75 mins easy or 5 x 5 mins @ threshold on KG5

Friday Rest or easy run

Saturday 45-60 minutes easy if legs are tired or 10 mins threshold (3) + 8-10 x 45 second hill (90) (3)) + 3 x 2 mins fast @xc pace (75)

Or - CC6 virtual event. See the virtual fixture list.

Sunday - Long runs of 90-1.45 mins mostly off road and rolling undulating route. Keep it easy


W/C 14th December

Monday easy runs and core

Tuesday - Club festive relays (see above note) Meet 6.45pm for group warm up

Wednesday 45-60 mins easy

Thursday Club session at KG5 - threshold reps TBC

Friday REST

Saturday - Easy runs or 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat x 2-3 sets

Sunday - Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.


Nick Anderson
nick@runningwithus.com
+44 (0) 7725148344