Snr Endurance Training suggestions for w/c 15/03 and w/c 22/03

Hi everybody,
nI hope your last 2 weeks have gone well.
nAll is still looking good for us to return to weekly live training together from Tuesday 30th March at KG5. We are still waiting for EA to announce final guidelines re numbers but are hearing there may be no restrictions and the key will be sensible social distancing. If there are numbers and group restrictions/ratio’s we will let you all know and sort a list.
nWe will also be back on the track very soon. This will be alternate Tuesdays with warming up on KG5 then jogging round to the track (Changing shoes on the track also so no mud is left on the surface). Our Tuesday night club Rd running group will alternate track Tuesdays with Dave Vossers & Mike Chambers groups and we can have 25 of you working in lanes 2 and 3. I want the 25 to consist of those most likely to race on the track this summer in the SAL or Vets leagues initially and as unlock continues numbers will increase and 25 will no longer be a restriction. Training will continue on KG5 each Tuesday/Thursday and we hope to move back to Winchester College in May.
nI hope this is all great news for the coming weeks but for this week:
nMichaela McCallum has kindly offered to host a live flexibility workshop on Zoom this Tuesday evening (16th), zoom details will be available through the normal channels. This practical session will start at 7.30 pm and will focus on flexibility and Myofascial release for runners. Push back the furniture, get yourself some space and bring:
nA mat or large towel to lie on A blanket Couple of cushions2 tennis balls and a sockA belt/dressing gown belt/long scarf (not stretchy)
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nMy training thoughts for the next two weeks below:
nW/C 15th March
nMonday - easy runs and core with Parky
nTuesday 10 x 400 OR 80 seconds @ 3k pace off 60 second jog. Then 5 min jog + 3k @ threshold.
nWednesday - 45-60 easy run & core
nThursday 60 mins including 3 x 10 mins @ threshold off 3 min easy run recovery.
nFriday - ……Rest or easy runs…
nSaturday - 45 easy if running the half @ MP feel tomorrow or hills - 6 mins threshold (3) + 10-12 x 45 secs fast fill (90) + 6 mins threshold.
nSunday - Virtual half marathon @(marathon pace MP) if running a marathon this spring or perhaps even later this year to keep in touch with this effort and feel. Warm up and cool down to add extra miles up to 16-20…..Ideal as part of the match against Hunts
nOR - 90 mins with last 20 mins pick to threshold
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nW/C 22nd March
nMonday - easy runs and core with Parky
nTuesday Easy runs if tired from a big Sunday Half marathon effort run. If legs ok 7-8 x 1km @ 5k-10k pace off 90 second jog
nWednesday 45 easy
nThursday - Complete Tuesdays session if you missed it due to tired legs from the weekend. OR 20 easy/20 steady/20 threshold as a 60 min run
nFriday REST
nSaturday 10-12 x 30 second hill fast off 75 sec jog rec + 5 min jog + 3 x 5 mins @ threshold off 90 second jog
nSunday Key long run weekend if running a marathon end of next month. Aim for 35k progression run as below OR 90 with last 20 pick up if in 10k prep.
nOR 20 miles with 10 easy then 10 @ MP…..maybe use this towards Salisbury Virtual 10 and HRRL
n35km progression run:10k easy10k @ MP5k easy5k @ MP2k easy3k fast
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