Snr Endurance Training suggestions for w/c 30/08 and w/c 06/09
Hi everybody,
nIt’s the end of the summer and we now move away from Gater Field at Winchester College. We are delighted to be returning to the track now every other Tuesday starting from this week (31st August). All other Tuesdays and Thursdays will be based from KG5 next door on the grass. I’m also planning for Thursdays to include hills and threshold blocks in town on the rd from October as we return to the streets in the autumn and winter months. Much of this will be centred around Blue Ball Hill & St John’s St.
nOur return to the track is open to all from endurance/rd running and I hope you can all join us. We will have lanes 2 & 3 exclusively (lane one not in use). I hope to also secure lane 4 for jogging and space soon. Please warm up on the rd (if warming up on the grass please bring a change of shoes for the track) and be by the 200m start for 6.50pm to start our drills. Our session will start just after 7pm and we have the track until 8pm. It may be wise to warm down on the rd or grass etc and the clubhouse will be open with some covid measures still in place.
nOur assistant coaches and run leaders will work with me to help manage our groups as we won't want more than 8-12 in each cluster. I will also help with some track training and best practice tips for all in our first few sessions back. So you are all welcome and the track belongs to all of the club once again on club nights!
nOur nights on KG5 are always popular and the lights will be in place on each cone all winter once the clocks change or sooner. The use of the track and KG5 alternating should give us the perfect balance for rd and XC work.
nA couple of other announcements:
nA big thank you to Emma Carter for her hard work this summer with the RR10 series. Huge WADAC numbers at each event and the men managed to win their league with the women in second.
nGood luck if running the first rd race league event next weekend at Overton in the 5 mile opening fixture of the season.
nPlease do let Cathy Kinnear know if you plan to run the Treloars 20 or some of the loops as training Sunday September 12th. A wonderful way to support the local school and a number of our runners are running for Treloars at VLM this autumn.
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nKeep up the good work,Coach
nW/C 30th August
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the TRACK OR 6 -12 x 800 with odds @ threshold and evens @ 10k pace
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session at KG5 OR 4 x 7 mins @ threshold with pick ups built in (90 jog recovery)
nFriday Rest
nSaturday Easy runs if tired or key long run tomorrow.
nOR
n5 x 3 mins @ Xc effort off 90 jog + 8 x 30-45 second hill off 90 jog
nSunday long runs - if in marathon mode and your last 3 weekends have been long please reduce to 90 easy. If running Maidenhead/Dorney warm up well then half marathon @ MP + easy few miles after.
nIf in rd/XC mode then 90 - 145 easy
nGood luck if racing the Overton 5 and add a good warm down after to make up the long run miles
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nW/C 6th September
nMonday - easy runs and core with Parky
nTuesday WADAC session grass KG5 - 6 mins threshold (90) + 6-10 x 1k on the outer KG5 loop. (90)
nWednesday 45 easy & Core
nThursday WADAC Threshold Session at KG5 - 3 x 10 mins @ threshold (90)
nFriday Rest
nSaturday 45-60 easy if tired or a bog long run tomorrow….OR 6 threshold (3) + 8-10 x 45 second hill (90) + 6 threshold
nSunday Treloars long run Alton - Speak to Cathy. 2.5 loops add up to 20miles....if running VLM aim for 20 miles with 10 easy/10 @ MP
nIf in rd/XC mode aim for 10-15 miles and maybe join for a loop or two easy/steady
nNick Andersonnick@runningwithus.com
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