Snr Endurance Training suggestions for w/c 21/06 and w/c 28/06

Hi all,
nFirst of all a huge well done to all who raced last weekend. WADAC was busy on Saturday at the Maverick trail event and on the road at the Alresford 10k gaining podium finishes, age group placings and many fast times! Amazing results by all who ran in the ‘Race to the King’ Ultra trail and special mention to Dave Gaskell on his fine win. A busy Sunday also at the SAL track meeting in Basingstoke and then the Vets league on Monday night at home. Lovely to see so many of you racing and running so well on all surfaces.
nMy training thoughts are below for the next two weeks to guide you all the way to the start of July when real marathon prep starts for many towards VLM and other Autumn marathons whilst we also see further SAL/Vet track opportunities and the return of the RR10 in the 21st July. Long runs will now offer marathon options for those getting ready for 26.2 this autumn and shorter versions for those in track, 10k and RR10 mode this summer. Weekly sessions remain speedy on a Tuesday but will soon start to return to longer reps and threshold built in due to the autumn goals. As always, cherry pick the right sessions and runs to fit with your own goals and diary.
nPlease also take an easy week or even rest week if this is due…don’t start your autumn prep over cooked or a little tired.
nOn Tuesday 29th we can’t use Gater field so will jump onto the field next door and opposite the handle bar cafe/St Chatherine’s hill car park (Palmer field). Usual timings and still a lovely surface to run on.
nKeep up the great work everybody and I promise training this Tuesday will finish early ready for the football for those wanting to watch the England and Scotland games.
nThanks
nCoach
nNB if you are coming to the Tuesday or Thursday sessions at any of our venues (KGV/Gater Field/Palmer Field) please don't forget to pre-register via our website events pages using this link so we can track and trace if necessary.
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nW/C 21st June
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass at Gater Field OR 10 x 400 @ 3k-5k pace off 45-60 seconds recovery + 5 min jog + 3-4km at threshold after.
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session at Gater Field OR 4 x 6 mins @ threshold off 2 min jog recovery
nSaturday Easy runs if tired OR 20 mins @ threshold then 5 min jog + 8 x 30 second fast hill (75 second walk/jog) recovery
nSunday long runs with 80-100 mins if in summer 5k-10k or RR10 mode OR 2 hours easy if racing VLM/marathon this autumn
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nW/C 28th June
nMonday - easy runs and core with Parky
nTuesday WADAC session grass (On Palmer Field this week) OR 8-10 x 800 with odd numbers at threshold and even @ 5k pace off 75-90 second recovery
nWednesday 45 easy
nThursday WADAC Threshold Session at Gater field - 5 x 5 mins at controlled threshold off 90 jog recovery. OR Harestock Handicap
nFriday REST
nSaturday 45-60 easy OR 5x 5 mins at threshold (90) if you missed thursday and ran the handicap instead
nSunday - long run with 80-100 mins if in summer 5k-10k or RR10 mode OR 2 hours easy if racing VLM/marathon this autumn
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nNick Andersonnick@runningwithus.com
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