Snr Endurance Training suggestions for w/c 07/12 and w/c 14/12
Hi everybody,
nGreat to see some of you at club training on KG5 last night working hard in the reps. Lovely to be back coaching for real even if it was super cold!! Don’t forget we are back to normal proceedings next week with Tuesday and Thursday group sessions. Please register for the session to help our contact trace lists as usual.
nYou will see below that I’ve moved away from hills in town on a Thursday for the next couple off weeks leading up to Christmas due to numbers and not wanting to upset the public. Thursdays will now be threshold work on the grass until the new year and I then hope to bring hills or rd threshold reps back as we look towards spring rd races and events hopefully going ahead.
nOur virtual racing will keep you busy if you are not already taking part in events at Goodwood, Eton Dorney or Dunsfold (top gear track). On that very note well done to all who raced this Sunday at Goodwood - we had folks running 5k, 10k, Halfs, 20milers and full marathons…..almost a club day out!
nOur festive relays will take place on Tuesday 15th December at KG5 starting 7pm with group warm ups from 6.45pm. Please see the link to sign up below and your registration will help us to organise teams of 3 ahead of the evening. Each runner must complete 3km in total and each lap is 1km long. In coordination with your team mates you can choose to alternate and take longer recoveries or run 2 or 3km in one go. You choose the tactics to best suit your team. Please wear a head torch or carry a small torch and the cones/lights will guide you all the way round. If you aren’t running but can help with marshalling and changeovers as well as supporting please do come along and get in touch. Plenty of help needed…
nI’m sure you will all be festively creative with post session hydration and nutrition!
nSign up details - Please pre-register for this event using the website Winchester & District AC - WADAC Xmas Relays
nYou may have to log-in to the membership system to be able to follow the link so if you haven't joined or renewed yet then now would be a good time to do so!
nOur last pre Christmas session will be Tuesday 22nd December and we then take a break from KG5 returning on Tuesday 5th January.
nKeep up the good work and let’s all continue to look forward to a brighter and competitive 2021.
nKeep up the good work and stay safe all,
nCoach
nW/C 7th December
nMonday easy runs and core
nTuesday - 6 mins threshold (3) + 2 sets of 5 x 400 (or 80 seconds) @ 3k pace off 45-60 jog (3) + 6 mins threshold
nWednesday - Easy runs
nThursday - 60-75 mins easy or 5 x 5 mins @ threshold on KG5
nFriday Rest or easy run
nSaturday 45-60 minutes easy if legs are tired or 10 mins threshold (3) + 8-10 x 45 second hill (90) (3)) + 3 x 2 mins fast @xc pace (75)
n Or - CC6 virtual event. See the virtual fixture list.
nSunday - Long runs of 90-1.45 mins mostly off road and rolling undulating route. Keep it easy
nW/C 14th December
nMonday easy runs and core
nTuesday - Club festive relays (see above note) Meet 6.45pm for group warm up
nWednesday 45-60 mins easy
nThursday Club session at KG5 - threshold reps TBC
nFriday REST
nSaturday - Easy runs or 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat x 2-3 sets
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
