Snr Endurance Training suggestions for w/c 23/11 and w/c 30/11

Hi everybody,
nMy thoughts for the next 2 weeks of training are below. Big thank you to Naomi Mitchell for the lovely interview this week on zoom and well done the George Bellfleld for hosting and playing the Michael Parkinson role so perfectly. Don’t forget Parky chat this week on Tuesday at 8pm on the 24th about performance under pressure, coping with nerves and strategies to help you achieve your potential. It will be a great night and super useful to all athletes and coaches! Zoom link follows separately…
nKeep up the good work and I hope your lock down training is ticking along nicely. Whatever we do now makes 2021 a faster year for us all.
nI’m hoping we get some positive news post December 2nd and have therefore moved the main session to Thursday 4th that week in the hope we can meet up and train together on KG5. I will keep you posted as best I can when we hear more from the government, council and EA. If we remain in lock down for a little longer we will come up with further virtual pre xmas ideas on zoom but let’s all hope we can meet Tuesday 15th OR 22nd for some festive relays on KG5.
nKeep up the good work and stay safe all,
nCoach Nick
nW/C 23rd November
nMonday easy runs and core
nTuesday - 8 x 3 mins with odd numbers at threshold and even numbers at 5k or XC pace all off 90 second jog
nSpecial event - Don't forget 8pm with Parky and the zoom ‘Performance under pressure workoshop'
nWednesday - Easy runs
nThursday - 60-80 mins easy/steady effort over an undulating route
nFriday Rest or easy run
nSaturday 45-60 minutes with 25-30 at threshold or close to half marathon pace feel built into the middle. Cruise at pace and feel good.
nSunday - Long runs of 90-1.45 mins mostly off road and rolling undulating route. Keep it easy
nW/C 30th November
nMonday easy runs and core
nTuesday - I’m hoping we might be able to train together on thursday so today is threshold or easy with a session on thursday this week?
n4 x 6 mins @ threshold off 2 min jog or 15/15/15 progression run with last 15 at threshold. If heavy legged from the weekend and training well last week please run easy today and be ready to train well in 2 days time.
nSpecial event - 8-9pm interview with Paul Cox (WADAC Chair) - a chance to hear his vision and ask questions.
nWednesday 45-60 mins easy
nThursday Club session at KG5 maybe and as it is the first Thursday of December of course there will also be a Harestock Handicap
n6 mins threshold (3) + 4-5 x 3 mins hard at XC pace (90) + 4-5 x 1 min fast (60)
nFriday REST
nSaturday - Easy runs or 6 mins threshold (3 min jog) then 12 x 30 sec hill off jog down rec then 6 mins threshold
nSunday - Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.
nNick Andersonnick@runningwithus.com+44 (0) 7725148344