Snr Endurance Training suggestions for w/c 29/03 and w/c 05/04
Hi everybody,
nLooking forward to seeing you all next week back on KG5 for Tuesday and Thursday sessions. Please meet from 6.40 pm to warm up and drills will start about 6.50pm as before. NB the group chat will include some wrap-up and prizes from the virtual GP and CC6 seasons. No limit on numbers but please sign up via our website events pages here before attending each session as we need contact details for track & trace.
nA few of you have half or full marathons coming up soon but our theme now moves more to 5k/10k and summer RR10/XC work. We will also have the opportunity for up to 25 from the group to use the track alternate Tuesdays starting from the 6th April. We will all still warm up and do drills together on KG5.
nWe have plenty of keen qualified coaches in endurance but I know a few of you are interested in taking your Leader In Running Fitness badge soon. The club will support you with this and having a few more of you qualified would really help all of us at club sessions. Do let me know if you are keen to find out more.
nWe will need to respect social distancing at sessions and will split into smaller groups for the main intervals as before. Let’s focus on staying safe but have great time training together again!
nSee you all on Tuesday !
nNick
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nTraining thoughts for the next two weeks below:
nW/C 29th March
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass KG5 OR 6 mind threshold + 6-8 x 2 mins fast @ 3k-5k pace (90). Sign up here for the KGV session. NB the group chat will include some wrap-up and prizes from the virtual GP and CC6 seasons.
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session - 5 x 5 mins @ threshold (90) with last minute picking up (90). Also the April Harestock Handicap (either on the course or virtually using the DDD to input your result). Sign up here for the KGV session.
nFriday - ……Rest or easy runs…
nSaturday - 45 easy if running long tomorrow with MP or HMP built in or hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold
nSunday - If running a half later this month try 90 mins with 10 x 3 mins @ threshold/3 mins steady alternating as continuous 60 built in to middle of the run. If running a marathon don’t go too far after big weekends recently but 1.45-2 hours with last 30 mins @ MP
nOR - 90 mins with last 20 mins pick to threshold if hills yesterday
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nW/C 5th April
nMonday - easy runs and core with Parky
nTuesday WADAC Session - Split group with use of KGV and track. Session - 1 mile @ threshold (3) + 3 sets of (4 x 400 or 80 seconds) @ 3k pace off 45 seconds. Sign up here for both the track and/or the KGV session.
nWednesday 45 easy
nThursday WADAC Session - Threshold blocks on KGV OR 10/10/10 progression run if racing 3k club track open meeting Sunday. Sign up here for the KGV session.
nFriday REST
nSaturday - Easy run and strides tomorrow if racing OR 45 with 5,4,3,2,1 mins easy pick up fartlek off 90 easy run recovery built into the run. Each block slightly faster than the last as the session progresses.
nSunday - long run 90-1.45 all relaxed.
nKeep training well,
nCoach Nick Andersonnick@runningwithus.com
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