Snr Endurance Training suggestions for w/c 01/03 and w/c 08/03
Hi everybody,
nMany congratulations once again to all who took part in the EA 5 mile virtual rd race and inter club challenge. Amazing numbers and big thank you to Steve.
nA busy and important couple of weeks coming up if you are hoping to race later in April following the governments encouraging announcements regarding outdoor sport and races last week. It looks as though a number of events scheduled for April will go ahead if in Covid safe locations and already approved. Goodwood has now moved from the 4th to 25th April and offers fast 5k, 10k, half and a full marathon and there are options at Dorney Lake, various Run-through and Podium events online. The training below offers long run options for half & full marathon (weekend two is a slight cutback weekend also before we include final key long runs then taper). There is also a tough Tuesday session next week and faster effort session for those 5k-10k focused the following Saturday.
nPlease note the Adrian Haughton memorial (Not) Parkrun on Tuesday 9th and see Steve’s various notes and Castle Whataspp group for info.
nIt looks as though we can all get back together for club nights and group training from Tuesday 30th March and this will start back at KG5 and hopefully move in May to Gater field for the summer (TBC). We will also be back on the track at least a couple of times a month once training resumes…I am currently agreeing a rota or exclusive use periods for endurance so we can all be on the track safely together.
nI’m also hopeful many of you will look to sharpen your racing skills and speed this summer by taking part in the SAL (Southern athletic league) in the distance races scoring and open along with fully supporting the Vets T&F league as usual.
nWe are also looking for a Vets league new team manager to take over from Karen Hazlitt who stepped down earlier this year after many successful seasons.
nEmma Carter will soon have updates on when the popular RR10 series can start up again too.
nPlease also join myself and Dr Chris Bramah this Tuesday 2nd 7.45pm for a workshop on injury prevention, foam rolling, top exercises and more. Zoom link below.
nSpring is here and real races are just around the corner along with weekly club training starting up again soon. Stay safe, keep training hard and see you all soon.
nBest,Coach
nW/C 1st March
nMonday - easy runs and core with Parky
nTuesday 5-6 x 1200 or 4 mins @ 10k pace (or slightly harder than threshold) off 90 second jog recovery. Then 4 x 60 seconds or 300 faster off 60 second jog recovery. NB Zoom session on Injury Prevention this evening 19.30
nWednesday - 45-60 easy run & core
nThursday 75- 80 mind with last 20-30 mins at MP if running a marathon this spring. 15/15/15 progression run or 45-60 easy run if not.
nFriday - ……Rest or easy runs…OR CC6 Virtual
nSaturday - CC6 Virtual Or…..45 -60 easy today if running a HMP or MP long run tomorrow.
nSunday - Half marathon group to run 90 mins with 10 x 3 mins @ threshold/3 mins steady as a continuous 60 min block of threshold/steady work.
nMarathon focused group to run 2.30-2.45 (or 18-20 miles) with last 10 miles @ MP
nW/C 8th March
nMonday Core with Parky in the evening as usual.
nTuesday Adrian Haughton Memorial (Not)Parkrun - please see notes from Steve. Easy runs if still tired from a big Sunday effort run. If legs fresh then fartlek session of 45-60 mins with 2 sets of 4,3,2,1 mins pick ups off 90 second easy run recovery.
nWednesday 45 easy
nThursday As per last thursday. Or, if in marathon prep consider 75-80 easy pace.
nFriday REST
nSaturday 4-6 x 2k @ threshold off 2 mins jog recovery OR 6 threshold (3 min jog) + 7 x 600m fast @ 3k pace off 90 jog if running a series 10k next month.
nSunday Reduced cut back long runs this weekend……75-90 easy. Freshen up a little before final few long runs in the next few weeks prior to taper and a half or full marathon late April. You’ve all been working super hard recently so enjoy a lighter Sunday and recover/freshen up.