Snr Endurance Training suggestions for w/c 14/09 and w/c 21/09

Hi everybody,
nA fabulous atmosphere and lots of hard work at training this week at KG5 on Tuesday and on the hill and river work on Thursday. Big well done to you all and thank you for practicing all the social distancing requirements. Just a reminder about contact trace and your name needing to be on a session list.
nI don’t have restrictions on numbers as we are using zones on a Tuesday and multiple loops with plenty of good coaches present. However, please can you make sure Pete (pete.curtis@wadac.org.uk) has your name before or on the evening. Thursdays may need number restrictions with the hill work although we had 20 and all was fine this week. I think we can run the hill from the electric bike shop top to the same point and add a second group if required in coming weeks but please still give your names to Cathy before or on the night.
nWe now have KG5 all winter and the club has paid for us to have exclusive use. Football will finish this week so please park in the Park and ride or jog to training ready to warm up from 6.40pm and drills will start at 6.50pm most nights. We will then stay on the grass on a Tuesday but venture onto the hill/river walk session most Thursdays (check the weekly plan).
nThe Harestock handicap event will take place on the first Thursday of each month with Steve keeping you all up to date and organised.
nA big well done to our 3 Virtual race league winners Sarah G, Steve O and Pete S and we hope you enjoy the champagne moment.
nSome lovely results also from the Dorney lake half and 20 miler last weekend….everybody ran too far but otherwise a super safe and well organised event! Good luck if you plan to run at Goodwood over the 10k, half or full in 2 weeks time or the Dorney full marathon on 4th October.
nIf you are free on Sunday 20th September and fancy an early morning 5k TT to target or add to your training please see all updates from Steve and get yourself entered. This virtual event is replacing the Southern Rd relays and we have a safe out and back route starting on Palmer field then using the pancake flat paths and rd around the college and past the Queen before turning back. Steve will update further but a fast 5k relay early sunday morning could work as a good sharpener at this time of year for any event coming up soon …A 5k warm up and cool down could then form your Sunday long run whilst supporting others on the route.
nSteve is sorting the teams and the event will also be an international match against Mellieha AC (http://melliehaac.info/) from Malta where i am the coach. They are a lovely club and I usually visit 5-6 times a year for coaching weekends and weeks along with supplying all training so this could be a fun match. All age graded and our top 25 adjusted times or scores will count.
nWe will also announce further virtual racing opportunities soon to replace HRRL up to Xmas and the XC and CC6 events missed in October.
nMy thoughts for the next two weeks are below. Keep training hard and stay safe
nNick
n
nW/C 14th September
nMonday easy runs and core
nTuesday - session at KG5…..Or 2 x 4,3,2,1 mins all off 90 sec jog rec.
nWednesday - 45-60 mins easy
nThursday - Hill and threshold session meeting at KG5 (8 x 40 sec hill with jog rec then 3 x 5 mins at threshold) OR 4 x 7 mins at threshold off 2 min jog if running Good wood half or full in 10 days time.
nFriday Rest or easy run
nSaturday Easy running - 45-60 mins
nSunday - Long runs of 75- 90 mins easy combining the Water Meadows club 5kTT as a race effort in the middle.
n
nW/C 21st September
nMonday easy runs and core
nTuesday Session at KG5….3 x 4 mins, 3 x 2 mins, 3 x 1 min all off 90 second jog
nWednesday 45-60 mins easy or 30 easy if running Good Wood this weekend.
nThursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 15 mins at threshold) OR 30 easy run and strides if running Good wood half or full this weekend. If running Dorney Full on 4th consider threshold built into 75 min run…..2 x 12 mins off 5 min jog.
nFriday REST
nSaturday - Easy runs or 40 mins with the last 20-25 at threshold on undulating route. Or light jog and strides if racing tomorrow.
nSunday - Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly…Easy 60-75 if running Dorney next week on flat route.
nNick Anderson
nnick@runningwithus.com