Snr Endurance Training suggestions for w/c 26/04 and w/c 03/05

Hi all,
nSome fabulous results coming in from Goodwood despite the windy conditions this weekend. Well done all!
nAs announced at training last week, we now have just one more week on KG5 before we move to our summer Gater Field location at Winchester College from Tuesday 4th May. For those who haven’t been to Gater before, the grass is super quick there and the location is exclusively ours each Tuesday and Thursday up until the end of August. Usual start times with 6.40 warm up jogs and drills/ladders starting from 6.50pm onwards. Main session just after 7pm. I suggest you park at the usual park and ride or the one behind near St Catherine’s hill and walk onto Garnier Rd. Please don’t park by the entrance or near Garnier Rd as I’ve promised the college we will keep local access routes clear.
nAs always please remember to register for track and trace via our website events pages here
nSee you all at training again over the next 2 weeks and let’s keep working hard now towards remaining virtual racing opportunities, track league races, real RR10’s and more. A busy summer ahead...
nTraining thoughts for the next 2 week block below:
nW/C 26th April
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass KG5 OR 5 min threshold (3) + 4 x 1200 (or 4 mins) fast at 5k pace off 2-3 min recovery + 4-5 x 300 fast @ 3k pace (60)
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session OR 40 mins with middle 20 @ threshold.
nFriday - ……Rest or easy runs…
nSaturday 45 easy if tired OR fast hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4-6 x 90 seconds fast on flat off 75 sec jog after if looking forward to track, RR10’s or shorter rd races soon.
nSunday 90-1.45 with last 20 mins pick up to near threshold if feeling good or easy running yesterday. OR Virtual Alton 10 with yesterday easier and a faster long run today.
nW/C 3rd May
nMonday - easy runs and core with Parky
nTuesday WADAC Session on Gater Field or 5 mins threshold (3) + 5-6 x 800 or 3mins fast off 3 min rec. Aiming for 3k pace and faster than 5k pace.
nWednesday 45 easy
nThursday WADAC Threshold Session at Gater field - 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
nNick Andersonnick@runningwithus.com
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