Snr Endurance Training suggestions for w/c 02/08 and w/c 09/08

Hi all,
nBig well done to everybody who raced last week in the open meeting 3,000m, RR10 on Wednesday and Eastleigh 10k at the weekend…fabulous turn outs and results. Plenty of pb’s, strong runs and a great team atmosphere. Let’s keep this going and good luck if running the RR10 this week or next!
nTraining thoughts below for you all to cherry pick from as usual. I’m conscious with so much happening each week with road races and RR10’s back in the calendar that you don’t get over tired or miss out on key long runs/sessions if in marathon prep. As I have mentioned recently at training, have an A goal and use races like the RR10’s as part of the build or even as threshold runs but don’t try to complete the session on a Tuesday, race the RR10 Wednesday and then threshold on a Thursday. It’s far too much! If in marathon prep for the autumn, your long runs each weekend are now also key as we move into the final 6-10 weeks. Make sure you are fresh for these and adding sections of MP within the run if chasing a time or goal this autumn.
nOn the subject of long runs there are a couple of local charity runs that might be fun - The Winchester Mayors Run on 15th August and the Treloar 20 (organised by WADAC) on 12th September - please consider using these as the basis for your long runs. I’m always happy to chat and advise on this at training, just ask.
nKeep up the great work everybody and keep those miles ticking over.
nWell done,Coach
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nW/C 2nd August
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the grass at Gater Field OR 6 mins @ threshold (2) + 5-6 x 2 mins fast ((90) + 6 mins @ threshold
nWednesday - 45-60 easy run & core OR RR10
nThursday WADAC threshold session at Gater Field OR 4 x 7 mins @ threshold (90)…pick up the effort in the last minute of each block
nFriday Rest
nSaturday Easy runs if tired or key long run tomorrow. 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 though or if you raced last week and completed sessions!
nSunday long runs with 80-100 mins all easy… OR if in marathon prep aim for 2.30 with the last 60 mins at MP
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nW/C 9th August
nMonday - easy runs and core with Parky
nTuesday WADAC session grass Gater Field or 10 mins @ threshold (3) + 3 x (4 x 400 @ 3k-5k pace) (45-60)
nWednesday 45 easy & Core or RR10
nThursday WADAC Threshold Session at Gater field - 2 x 15 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.
nFriday Rest
nSaturday 45-60 easy + 6 x 30 sec fast hill after (75)….
nSunday 80-100 mins if in summer 5k-10k or RR10 mode OR 2.30 with last 90 including 2 x 5 miles @ MP with a 1-2 miles easy run recovery.
nNick Andersonnick@runningwithus.com
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