Snr Endurance Training suggestions for w/c 22/11 and w/c 29/11

Hi all,
nMy thoughts for the next 2 weeks leading up to a busy first weekend in December with the next Hants League XC on Saturday 4th at Aldershot and the day after The Victory 5 in Portsmouth for the next round of the HRRL Hants Rd race league.
nFab results also over the past week or two at the Gosport Half and first Hants XC league in Bournemouth. Big numbers from the club racing and well done to you all!
nLet’s keep the momentum going across all age groups make sure you’ve signed up for the new year fixtures with firm personal goals for 2022 in place also.
nPlease note - The Harestock handicap replaces training on Thursday 2nd December with the option of running the monthly challenge hard or combining it with the suggested 15/15/15 progression run if you’re focusing on the Victory 5 a few days later. Thursday training will return on the 9th for all.
nCoach
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nW/C 22nd November
nMonday - easy runs and core with Parky
nTuesday - WADAC Session on the TRACK 6 mins threshold (3) + 6-8 x 800 hard @ 5k pace (90)
nWednesday - 45-60 easy run & core
nThursday WADAC threshold session meet at KG5 6.50pm or River Walk 7.05pm. 4 x 7 mins @ threshold (90) + 6-8 x 45 sec hill (90)
nFriday Rest
nSaturday - 60 easy if you trained well on Tuesday and Thursday this week. If you missed Thursday please repeat this session today.
nSunday 90-2hours easy …..pick up the last 20-30 mins to low end controlled threshold or MP
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nW/C 29th November
nMonday - easy runs and core with Parky
nTuesday - WADAC session grass KG5 6 mins @ threshold (3) + 8-12 x 90 seconds (45-60)
nWednesday - 45 easy & Core
nThursday - 15/15/15 OR Harestock handicap perhaps both including the HH into your run? If handicapping be at the bus-stop for 19.30, there will be no other evening Thursday session organised this week.
nFriday - Rest
nSaturday - Hampshire XC league Aldershot or 45-60 minutes with 25-30 minutes at threshold built in on an undulating route if not racing today or tomorrow.
nSunday - HRRL Victory 5 road race league + 30 mins easy after to make up the long run volume. Or 90min-2hours easy
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