Sun 25th Apr 2021


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

Hi all,

Some fabulous results coming in from Goodwood despite the windy conditions this weekend. Well done all!

As announced at training last week, we now have just one more week on KG5 before we move to our summer Gater Field location at Winchester College from Tuesday 4th May. For those who haven’t been to Gater before, the grass is super quick there and the location is exclusively ours each Tuesday and Thursday up until the end of August. Usual start times with 6.40 warm up jogs and drills/ladders starting from 6.50pm onwards. Main session just after 7pm. I suggest you park at the usual park and ride or the one behind near St Catherine’s hill and walk onto Garnier Rd. Please don’t park by the entrance or near Garnier Rd as I’ve promised the college we will keep local access routes clear.

As always please remember to register for track and trace via our website events pages here

See you all at training again over the next 2 weeks and let’s keep working hard now towards remaining virtual racing opportunities, track league races, real RR10’s and more. A busy summer ahead...

Training thoughts for the next 2 week block below:

W/C 26th April

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass KG5 OR 5 min threshold (3) + 4 x 1200 (or 4 mins) fast at 5k pace off 2-3 min recovery + 4-5 x 300 fast @ 3k pace (60)

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session OR 40 mins with middle 20 @ threshold.

Friday - ……Rest or easy runs…

Saturday 45 easy if tired OR fast hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4-6 x 90 seconds fast on flat off 75 sec jog after if looking forward to track, RR10’s or shorter rd races soon.

Sunday 90-1.45 with last 20 mins pick up to near threshold if feeling good or easy running yesterday. OR Virtual Alton 10 with yesterday easier and a faster long run today.

W/C 3rd May

Monday - easy runs and core with Parky

Tuesday WADAC Session on Gater Field or 5 mins threshold (3) + 5-6 x 800 or 3mins fast off 3 min rec. Aiming for 3k pace and faster than 5k pace.

Wednesday 45 easy

Thursday WADAC Threshold Session at Gater field - Threshold work on KGV or 30 min run with alternating blocks of 2 min steady/ 2 min threshold continuous.

Friday REST

Saturday - 15/15/15 progression run on hilly route OR 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.

Sunday - long run 90-1.45 all relaxed.

Keep training well,

Coach

Nick Anderson
nick@runningwithus.com