Snr Endurance Training suggestions for w/c 26/10 and w/c 02/11
Hi all,
nPlease find my training thoughts attached for the next 2 week block. Plenty of good training taking place alongside various virtual opportunities as we try to keep you all busy and building fitness.
nAs you will have seen, the Hants League XC fixtures are now cancelled leading up to Xmas. No real surprise and with this in mind we plan to host our own KG5 relays to keep the XC theme alive alongside the CC6 virtual events. Training on Tuesday 10th will be 3k XC relays with 3 per team and I hope you can all come along and enjoy. The festive relays will be Tuesday 15th December and will follow a similar theme but with multiple shorter legs.
nKeep up the good work and thanks for continuing to let Pete (pete.curtis@wadac.org.uk) and Cathy know about Tuesday and Thursday night attendance for our contact tracing lists.
nTake care and stay safe,
nNick
n
nW/C 26th October
nMonday easy runs and core
nTuesday - session at KG5…..OR 5-6 x 5 mins @ threshold with last minute of each effort @ 5k pace off 90 jog
nWednesday - 45-60 mins easy
nThursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 4 x 3 mins fast off 90 on river walk/college street)
nFriday Rest or easy run
nSaturday Easy runs OR 60 with 6,5,4,3,2,1 mins fartlek efforts off 90 rec easy run. Each effort should be faster than the last with the 6 mins and 5 mins at threshold, 4 & 3 mins at 10k and let 2 efforts at 5k pace. Easy run today if Hayling 10 TT important tomorrow.
nSunday - Long runs of 90-100 mins easy off rd and hilly OR Hayling 10 miles virtual league effort (see email notes from Steve)
n
nW/C 2nd November
nMonday easy runs and core
nTuesday Session at KG5 …OR 6-8 x 1km @ XC pace off 90 jog recovery
nWednesday 45-60 mins easy
nThursday - Harestock Handicap / first Thursday of the month!
nFriday REST
nSaturday - Easy runs or 6 mins threshold (3 min jog) then 8-10 x 45 sec hill off jog down rec then 5 mins jog before 4 x 2 mins fast off 2 min jog on flat. Or virtual XC event in lieu of the cancelled Hants XC event.
nSunday - Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly… or flatter if legs heavy
n
nNick Andersonnick@runningwithus.com+44 (0) 7725148344
n
