Snr Endurance Training suggestions for w/c 08/11 and w/c 15/11

Hi everybody,
nA busy couple of weeks coming up in the XC leagues and the HRRL Rd race league. Be careful to taper for your chosen event and make sure you line up with the legs fresh and you feeling full of energy. As always, all training below offers a rough menu for you to consider and cherry pick from to fit with your own journey and goals.
nKeep up the good work and it’s great to see so many from endurance out there racing. Entries for the HRRL Ryde 10 are now available online so please plan that in, especially if looking to race a half or full marathon next spring….this race can be used as great race prep or even as part of a long run.
nThere are now only about 5-10 places left for the senior endurance festive social on December 15th and please book quickly via the club website. Once we reach 100 I’m told that’s it for numbers and and we are sold out!
nSome fabulous results this last weekend for the club at the National XC relays …great to see teams in almost every age category and well done to Harry Stow on a fine marathon PB in Barcelona!
nKeep training well and keep looking after yourself,
nCoach
nW/C 8th November
nMonday - easy runs and core with Parky
nTuesday WADAC Session on the TRACK 6 mins threshold (3) + 3 sets of 1200/800/400 all off 60-90 secondsWednesday - 45-60 easy run & core
nThursday WADAC threshold session meet at KG5 6.50pm or River Walk 7.05pm. 5, 4 ,3 ,2 ,1 min fartlek (90) + 6 x 45 sec hill
nFriday Rest
nSaturday - Hampshire XC league Bournemouth OR 45 mins with 20-25 at threshold on an undulating route.
nSunday - 90 easy …..if you didn't race or train hard yesterday but have Gosport half next week then 90 with last 5k @ HMP OR CC6 XC Manor Farm Country Park
nW/C 15th November
nMonday - easy runs and core with Parky
nTuesday WADAC session grass KG5 - 5-6 x 5 mins with pace surges built in (90)
nWednesday 45 easy & Core
nThursday 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)
nIf racing Gosport Half Sunday consider 45 easy or 10/10/10 progression run if tapering
nFriday Rest
nSaturday 45-60 mins easy or 30 easy and strides if racing Gosport tomorrow. If not racing tomorrow then 45 easy if tired from last weekend and sessions this week OR 45 with 20-25 at threshold on undulating route.
nSunday - HRRL Gosport Half Marathon …good luck! Or 90 - 2hours on mixture of rd and off rd. Keep it flat and reduce to 80-90 if tired.
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