Mon 25th Oct 2021


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

Hi all,

Big well done to all at the New[ort marathon and 10k over the weekend…fab results! https://www.wadac.org.uk/news-and-results/2021/10/newport-results-are-in

Please also get booking onto the WADAC endurance christmas drink and celebration 15th December. Link below and please speak to Cathy/Kate if you have any questions.
https://www.wadac.org.uk/events-and-training/2021/12/wadac-christmas-party-1-1

Lots of ideas for training over the next 2 weeks below. Track this week and KG5 next week for grass reps. Each Thursday is currently a mixture of threshold and hill work meeting at KG5 6.50pm or River Walk just after 7pm. Please wear Hi Viz tops and/or bring a head torch for this workout.

Make sure you’ve registered for the XC season with Andy Parkinson and Charlotte Hoskins if you want to run the Hants leagues.

A further 160 places were released for the Victory 5 mile event in December earlier this week, please give this HRRL event a go if you can.

Lots going on guys so please keep training well and welcoming new members at training. We had 7 newcomers start with us over the last few sessions and thanks to Cathy for making all arrangements.

Please bring a change of shoes for the track sessions too, especially as autumn/winter rain has arrived.

Keep training well,

Coach


W/C 25th October

Monday - easy runs and core with Parky

Tuesday WADAC Session on the TRACK or 4-6 sets of 800/400. Take 60 secs between reps and 2 mins between sets.

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session meet at KG5 then jog out for - 2 x 5 mins @ threshold off 90 out and back along the river walk + 6-8 x 45 sec hills after (75) + 2 x 5 mins @ threshold (90) out and back along river walk

Friday Rest

Saturday - Masters XC relays or 45 mins with 20-25 mins at threshold on an undulating route built in.

Sunday 90-120 mins easy pace on undulating route with some off rd.


W/C 1st November

Monday - easy runs and core with Parky

Tuesday WADAC session grass KG5 8-10 x 2 mins hard @ xc pace off 75-90 jog + 2 x 300 (60)

Wednesday 45 easy & Core

Thursday Harestock Handicap or WADAC Threshold Session meet at KG5 then off to river walk for 10 mins threshold (30) + 8 x 45 sec hill (90) + 3 x 2 mins fast at river walk (75)

Friday Rest

Saturday Senior National XC relays or 45-60 mins easy

Sunday - As per last weekend 90 - 120 mins undulating route with some off rd….pick up last 20-30 mins to threshold.

Nick Anderson
nick@runningwithus.com