Snr Endurance Training suggestions for w/c 15/02 and w/c 22/02
Hi everybody,
nBig well done to you all with the EA 5 mile results we can see coming in every hour. Fantastic performances in far from ideal conditions with this super cold wind! Big thanks also to Steve and the team for making this all happen. Please do enter your results on the WADAC site using DDD and also then the EA website linking to open track if you want your time recorded nationally. We have until the 22nd so there is plenty of time to run again in much warmer predicted conditions (15 degrees and sunny! next weekend) if you want? Good luck to all WADAC teams and fab to see nearly 70 entries from road running at the club.
nThe next 2 weeks of suggested training are below and include next weekend's opportunity to run the EA 5 miles or National XC virtual on the Saturday with good long runs at easy pace the day after. Weekend two includes the water meadows 20 options with some progression run ideas for those serious about a spring half or full marathon in April or May once we start to unlock.
nI’m hearing positive noises from contacts at UK sport and elsewhere that outdoor activity could be relaxed in March and definitely by April. Covid safe events should get the green light as they did last autumn (Goodwood & Dorney etc) and we may be able to return to group training as before in small numbers/ratios. Whatever the ratio, we will use the wave rep system we tried just before lockdown 3 kicked in until the summer.
nI know its tough training alone or with just one other but please do keep going. Spring & summer will soon be here and we want to be ready.
nThere may also be a zoom evening on injury prevention and how to use foam rollers, self massage and much more very soon. I have a couple of top running physios coming back to me with availability. All TBC….
nStay safe,Coach
n
nW/C 15th Feb
nMonday - easy runs and core with Parky
nTuesday - 6-8 x 3 mins fast at 5k-10k effort off 90 second jog, then 5 min jog. Then add 3-4 x 80 seconds (or 400 @ 3k pace) off 45-60 seconds rec.
nWednesday - 45-60 easy run & core
nThursday - 30-45 easy if running fast this weekend OR 15/15/15 progression run if needing a workout. Aim for each 15 min segment to build in effort and pace with the last 15 at threshold. Add 4-6 x 80m stride after focusing on technique and leg turnover.
nFriday - ……Rest or easy runs
nSaturday - Virtual National XC run (see Steve’s notes) Or another crack at the EA5 mile in warmer conditions! Alternatively try a 45-60 min run with 25-30 mins at controlled threshold build in on an undulating route.
nSunday - 90 mins - 2 hours all relaxed if in 10k - half marathon mode. If training for a spring marathon 2 hours - 2.30 all relaxed practicing gels and drinks aiming for 16-20 miles.
n
nW/C 22nd Feb
nMonday easy runs and core with Parky
nTuesday 5-6 x 5 mins @ threshold with last 30 -60 seconds of each block picking up to 5k or XC effort. All off 90 second jog recovery.
nWednesday 45 easy
nThursday As per last Thursday or, if in marathon prep consider 75-80 easy pace.
nFriday REST
nSaturday 45-60 easy & core
n
nSunday Water Meadows 20 or easy long runs.
nIf in 10k - half marathon mode try 25k progression run with:5k easy5k half marathon pace5k easy5k half marathon pace2k easy3k @10k effort
nIf in marathon mode try 32k or 20 miles with:5 miles easy5 miles MP5 miles easy3 miles MP2 miles either @ MP or picking up to threshold.
nPractice your pre-run breakfast, drinks and gels.
nNick Andersonnick@runningwithus.com