Snr Endurance Training suggestions for w/c 25/10 and w/c 01/11

Hi all,
nBig well done to all at the New[ort marathon and 10k over the weekend…fab results! https://www.wadac.org.uk/news-and-results/2021/10/newport-results-are-in
nPlease also get booking onto the WADAC endurance christmas drink and celebration 15th December. Link below and please speak to Cathy/Kate if you have any questions. https://www.wadac.org.uk/events-and-training/2021/12/wadac-christmas-party-1-1
nLots of ideas for training over the next 2 weeks below. Track this week and KG5 next week for grass reps. Each Thursday is currently a mixture of threshold and hill work meeting at KG5 6.50pm or River Walk just after 7pm. Please wear Hi Viz tops and/or bring a head torch for this workout.
nMake sure you’ve registered for the XC season with Andy Parkinson and Charlotte Hoskins if you want to run the Hants leagues.
nA further 160 places were released for the Victory 5 mile event in December earlier this week, please give this HRRL event a go if you can.
nLots going on guys so please keep training well and welcoming new members at training. We had 7 newcomers start with us over the last few sessions and thanks to Cathy for making all arrangements.
nPlease bring a change of shoes for the track sessions too, especially as autumn/winter rain has arrived.
nKeep training well,
nCoach
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nW/C 25th October
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the TRACK or 4-6 sets of 800/400. Take 60 secs between reps and 2 mins between sets.
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session meet at KG5 then jog out for - 2 x 5 mins @ threshold off 90 out and back along the river walk + 6-8 x 45 sec hills after (75) + 2 x 5 mins @ threshold (90) out and back along river walk
nFriday Rest
nSaturday - Masters XC relays or 45 mins with 20-25 mins at threshold on an undulating route built in.
nSunday 90-120 mins easy pace on undulating route with some off rd.
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nW/C 1st November
nMonday - easy runs and core with Parky
nTuesday WADAC session grass KG5 8-10 x 2 mins hard @ xc pace off 75-90 jog + 2 x 300 (60)
nWednesday 45 easy & Core
nThursday Harestock Handicap or WADAC Threshold Session meet at KG5 then off to river walk for 10 mins threshold (30) + 8 x 45 sec hill (90) + 3 x 2 mins fast at river walk (75)
nFriday Rest
nSaturday Senior National XC relays or 45-60 mins easy
nSunday - As per last weekend 90 - 120 mins undulating route with some off rd….pick up last 20-30 mins to threshold.
nNick Andersonnick@runningwithus.com
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