Snr Endurance Training suggestions for w/c 21/12 and w/c 28/12
Hi everybody,
nPlease find some festive training period ideas for the next 2 weeks below. I hope to see many of you at training on the 22nd at KG5 for one last quality session before the Christmas break. We then plan to be back at KG5 from Tuesday 4th January as usual ready to hit the New year hard and work towards those spring goals.
nI’m hoping there won’t be a third lock down or rule changes to outside sport but let’s all see where we are and the government guidelines over the next few days and weeks.
nThank you to everybody who took part in the KG5 festive relays last week and a missive thank you to Kate, Steve and George for all of the help in organising the event. A lovely night for WADAC endurance and well done to all award winners also!
nA massive thank you again from myself and Parky ….the voucher and wine will be enjoyed in the weeks ahead and you are all far too kind!!
nOn a personal note. It’s been great fun getting to know all of you on the senior endurance/rd running side of the club and Tuesday & Thursday nights are looked forward to every week by myself, Parky and the coaching team. Thank you all for asking me to help more after Alan’s retirement. I’m looking forward to working with you all in 2021 as real racing gradually returns and the rd race league, RR10’s, summer track, XC and other events go live again.
nWell done to Parky, Steve and all of the coaching team/team managers!
nStay safe everybody and keep training well,
nNick
nW/C 21st December
nMonday 21st - easy runs and core
nTuesday 22nd - Club session at KG5 OR 3-4 sets of 800/800/400 or 3 min/3 min/75 sec all run with 75 seconds between each rep and 2-3 mins between each set.
nWednesday 23rd - Easy runs
nThursday 24th - NO KG5 session. 60-75 mins easy or 45-60 mins with 4 x 6-7 mins @ threshold off 90 sec jog rec
nFriday 25th Happy Christmas! ……Rest OR an early morning run to build up the appetite? Have a wonderful day and stay safe.
nSaturday 26th - 60-75 min hilly run mostly off rd. Try to increase effort up each hill and run easy/steady on the flat creating a natural fartlek run.
nSunday 27th - Long runs of 90 mins - 2 hours mostly off road and rolling undulating route. Keep it easy
nW/C 28th December
nMonday 28th easy runs and core
nTuesday 29th - If not running the virtual CC6 next weekend maybe try 4-5 x 3 mins @ XC pace (90) + 4-5 x 90 seconds faster (60). If running the CC6 at the weekend please try 8-12 x 30 sec fast hill (90), 5 min jog then 4-5 x 3 mins @ XC pace (90)
nWednesday 30th 45-75 mins easy
nThursday 10/10/10 (10 easy, 10 steady, 10 threshold) progression run if virtual racing at the weekend OR 45 with 20-25 @ threshold built in if not racing and legs not tired. If legs are heavy from Tuesday maybe an easy 30-45 recovery run is better.
nFriday REST & Happy New year!!
nSaturday 2nd - Easy runs or 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat all x 2-3 sets
nOR CC6 Virtual race - see Steve’s virtual fixture list.
nSunday 3rd - Long runs of 90 mins - 2 hours mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.
nNick Andersonnick@runningwithus.com
