Snr Endurance Training suggestions for w/c 24/05 and w/c 31/05

Hi all,
nPlease find my training thoughts for the next 2 weeks below. Lots going on in week 2 with the club track open meeting and the Test way relays. Please cherry pick what you need from this plan and aim to be fresh for either event if racing. The RR10 season will soon be starting so let’s keep working towards these real racing opportunities coming up soon.
nBig thank you to Parky and the team for covering the sessions last week while we were away on holiday.
nTraining on Gater Field will still be happening next Tuesday 1st June despite the club open track meeting taking place. A good fartlek session working towards the RR10’s ….
nKeep training well and for those running VLM our training will start to work towards the marathon from July onwards and options for long runs and key marathon workouts will feature in these training plans every two weeks.
nBest wishes,
nCoach
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nW/C 24th May
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass at Gater Field OR 5 min threshold (3) + 2 sets of (6 x 400)….60 between reps on set one and 60,50,40,30,20 between reps on set two
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session at Gater Field OR 5 x 5 mins @ threshold off 90 second jog
nFriday - ……Rest or easy runs…
nSaturday 45-60 easy if tired OR fast hills. 5-6 x 30 sec fast hill (75 jog rec) then 3 min jog + 6-10 mins @ threshold on the flat then 3 min jog + 5-6 x 30 secs fast hill (75 jog rec)
nSunday 1.45 - 2 hours easy pace
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nW/C 31st May
nMonday - easy runs and core with Parky
nTuesday WADAC Open meeting 3,000m + threshold blocks after OR Gater Field session with 30-40 min run with 3 sets of 3 min, 2 min, 1 min fartlek off 90 seconds jog/run recovery between each effort all as continuous run with pick ups.
nWednesday 45 easy
nThursday WADAC Threshold Session at Gater field - or 30-45 min run with alternating blocks of 2 min steady/ 2 min threshold continuous effort with 6-10 sets - or the Harestock Handicap.
nFriday REST
nSaturday 30-45 easy if racing tomorrow in the Test way relays... OR 15 - 20 mins at threshold on an undulating route with 5 min jog after + 5-8 x 30 sec fast hill sprint off 75 jog back recovery
nSunday - long run 90-1.45 all relaxed. OR Test Way relays - have fun and add extra miles before and after to make up your long run volume.
nNick Andersonnick@runningwithus.com
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