Snr Endurance Training suggestions for w/c 05/07 and w/c 12/07

Hi all,
nI wanted to start this update on training with a massive thank you from us all to Steve Oliver for all of his hard work with the virtual racing series over the past 15 months. The RR league was completed virtually along with monthly Harestock handicaps, team events including the 5km international match last summer and recent Test Way relay. I can’t begin to imagine how long Steve spends planning these events, routes and teams but we all owe him a big thank you. It has entertained so many and kept road running busy and focused at times when full lock down has shut everything.
nReal racing is back though and the RR10 on Wednesday 21st July is now 2 weeks away. Please let Emma Carter know if you plan to run or need further details…also keep an eye out for Steve’s regular updates.
nThe track season is also in full flow and there are opportunities in the SAL this Sunday 11th in Portsmouth to race a 3,000m for men or 5,000m for women. Please let me know if you want to run.
nThere is also the next Vets league match on Monday 12th at Aldershot. A 3,000m for women and 1500m for men…please let Heather know if you want to race.
nTraining continues as usual now in July & August on Gater Field each Tuesday and Thursday until September. We then move back to KG5 in September for Autumn/Winter training. Once out of full lockdown I hope we can also use the track fully from time to time…watch this space.
nTraining suggestions for the next 2 weeks are below and offer options for 5k/10k/RR10 prep alongside full marathon prep for those busy with 26.2 this autumn. Keep up the great work and enjoy the racing opportunities ahead.
nCoach
nW/C 5th July
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass at Gater Field OR 6 minutes threshold (3) + 5 x 800 @ 3k-5k pace (90) + (3) 6 minutes threshold
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session at Gater Field OR 4 x 7 mins @ threshold (90)
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 your runs easy today if adding MP to your long run tomorrow.
nSunday long runs with 80-100 mins undulating/hilly if in summer 5k-10k or RR10 mode OR 2.15 with last 45 picking up to MP or near that if racing VLM/marathon this autumn. (SAL League opportunity - track)
nW/C 12th July
nMonday - easy runs and core with Parky (Vets League opportunity - track)
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 - 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.
nSaturday 45-60 easy if adding MP tomorrow OR 5x 5 mins at threshold (90) if you missed thurday + 6 x 30 sec fast hill after (75)
nSunday - long run with 80-100 mins if in summer 5k-10k or RR10 mode OR 2.15/30 with 3 x 4km @ MP built in off 1k easy run recovery if racing VLM/marathon this autumn.
nNick Andersonnick@runningwithus.com
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