Snr Endurance Training suggestions for w/c 12/04 and w/c 19/04
Hi all,
nFabulous turnout this week on KG5 both Tuesday and Thursday with record numbers and a lovely atmosphere. Great to see you all training well and enjoying being back as a group. My thoughts for the next 2 weeks are attached as we start to work towards a faster summer of track, RR10’s and shorter rd races to finish the virtual HRRL.
nPlease register via our website events pages here before attending before each session for track and trace. Big thank you also to all assistant coaches for helping with the break out groups in the busy session on Tuesday. Everything worked really well.
nSee you all at training again over the next 2 weeks.
nTraining thoughts for the next block below:
nW/C 12th April
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass KG5 OR 6-8 x 3 mins @ 5k pace (90). Then 3 min jog before 4 x 75 seconds @ 3k pace (60)
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session OR 4-5 x 5 mins @ threshold (90) with last minute picking up (90)
nFriday - ……Rest or easy runs…
nSaturday 45-60 easy (if racing a half or full marathon next weekend) or fast hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.
nSunday - 75 easy if racing half or full marathon next weekend. Or, 90-1.45 with last 20 mins pick up to near threshold
nW/C 19th April
nMonday - easy runs and core with Parky
nTuesday WADAC Session on KG5 or 5 mins threshold (3) + 5-7 x 2 mins (90) at 3k pace. 3 min jog then 5 x 1 min fast (60)
nWednesday 45 easy
nThursday WADAC Session - Threshold work on KGV or 30 min run with alternating blocks of 2 min steady/ 2 min threshold continuous.
nFriday REST
nSaturday - 15/15/15 progression run on hilly route OR 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.
nSunday - long run 90-1.45 all relaxed.
nKeep training well,
nCoach Nick Andersonnick@runningwithus.com
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