Snr Endurance Training suggestions for w/c 19/07 and w/c 26/07

Hi all,
nHope you are all looking forward to the return of the RR10’s over the next 5-6 weeks. Please let Emma Carter know if you are keen to run and these summer x/c events on a Wednesday night are suitable for all and can be run as a race, hard training run or even fun evening run…whatever works best for you!
nTraining continues on Gater Field every Tuesday and Thursday until the end of August when we will switch back to KG5 for the winter each Tuesday and rd reps and hills on a Thursday in town (meet at KG5)
nThere is a final open track meeting at WADAC Tuesday 27th and this again features a 3,000m opportunity for the endurance group. See the club website for entry details. Please also keep an eye on the HRRL fixtures over the coming months, these races tend to fill up fast so build them into your plans and get entered early.
nThe training below offers session opportunities and ideas if you can’t make Tuesday & Thursday sessions and ideas for your long runs and training at the weekend. If in marathon prep the long runs suggested may be a useful guide if building and looking for a pb or strong run.
nKeep up the good work and lovely to still see nearly 60 of you every Tuesday and good numbers on a Thursday. Some busy weeks ahead though so do take your rest and easy days seriously and drop a session if still recovering.
nWell doneNick
n
nW/C 19th July
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass at Gater Field OR 8-10 x 400 off 60 second recovery (5 min jog ) + 2-3k @ threshold 10k/half focused OR 3-4k @ MP id marathon focused
nWednesday - 45-60 easy run & core OR RR10 Fleming Park
nThursday WADAC threshold session at Gater Field OR 5 x 5 mins @ threshold (90)…pick up the effort in the last minute of each block
nFriday Rest
nSaturday Easy runs if tired OR 20 mins @ threshold then 5 min jog + 8 x 30 second fast hill (75 second walk/jog) recovery. Keep you runs easy today if adding MP to your long run tomorrow.
nSunday long runs with 80-100 mins all easy….especially if racing RR10 again next week or Eastleigh 10k
n
nW/C 26th July
nMonday - easy runs and core with Parky
nTuesday WADAC session grass Gater Field or 8 x 800 off 90 seconds @ 5k pace + 2 x 400 (60)
nWednesday 45 easy & Core or RR10 Broadlands
nThursday WADAC Threshold Session at Gater field - 2 or 3 x 10 mins @ threshold/ or MP (2-3 rec). Meet at Gater field but we may use the local rd/ viaduct/college street/kingsgate street loop to help with this. If racing Eastleigh on Sunday I suggest 30 mins with 10 easy, 10 steady then 10 @ threshold ….add some strides after
nFriday Rest
nSaturday 45-60 easy if adding MP tomorrow OR 5x 5 mins at threshold (90) if you missed Thursday + 6 x 30 sec fast hill after (75)
nSunday - Eastleigh 10k OR long run with 80-100 mins if in summer 5k-10k or RR10 mode OR 2.30 with last 60 @MP if in marathon prep mode
nNick Andersonnick@runningwithus.com
n
n
n
n
n
n
n
n
n
n