Snr Endurance Training suggestions for w/c 06/12 and w/c 13/12
Hi all,
nHuge well done to all who raced last weekend at the Hants league XC on Saturday and those who raced in the Hants Rd race league on the Sunday. A very busy weekend for endurance at WADAC with fabulous performances individually and strong team efforts keeping us competitive in both leagues across all age groups. Endurance at WADAC is in a good place and we continue to build!
nAlso a quick shout out to Kate Green on her debut selection to run for Hampshire in this weekends Southern Inter Counties XC fixture in Croydon and good luck to all of our juniors racing in their respective age groups for the county. Good luck also to all our WADAC Vet teams competing in the Southern Vet XC champs at the same venue. Another busy day!
nPlease also remember the CC6 this weekend if you want an XC race on Sunday before the festive season kicks in.
nOn the subject of the festive season, don’t forget to sign up for our festive endurance relays taking place next Tuesday (14th) with a 6.45pm meet to warm up on KG5. Registration is via WADAC website and the link below. Teams of 3 will be chosen and you each have to cover 3 x 1k or can run any denomination you want provided each team member covers 3k personally to make up the 9k distance.
nhttps://www.wadac.org.uk/events-and-training/2021/12/xmas-relays
nWe are also looking forward to next Wednesday and our senior endurance festive party and get together. Further updates will arrive if you’ve signed up from Cathy and Kate but please can we also ask you to take a lateral flow test on Tuesday before attending. Given the Covid numbers and all news re Omicron we are keen to reassure and create as safe an event and atmosphere as possible. We look forward to a great night of festive fun with a few more awards thrown in.
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. Congratulations to those who have already locked-in their places for VMLM 2022 next Autumn!
nWell done,Coach
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nW/C 6th December
nMonday - easy runs and core with Parky
nTuesday - WADAC Session on the TRACK 800m @ threshold (2) + 8-12 x 400 (5k pace) 0ff 45-60 second jog (3-5 min jog) + 2-4k @ threshold on the track or local rd.
nWednesday - 45-60 easy run & core
nThursday - WADAC threshold session meet at KG5 6.50pm or River Walk 7.05pm. 4 x 6 mins @ threshold (90) + 6-8 x 45 sec hill (90). Or easy 45 mins and strides if racing SaturdayFriday - Rest
nSaturday - 60 easy if you trained well on Tuesday and Thursday this week. If you missed Thursday please repeat this session today. Or - Southern Inter counties XC…see you there!
nSunday - 90-2hours easy …..pick up the last 20-30 mins to low end controlled threshold or MP. Or CC6 XC fixture
nW/C 13th December
nMonday - easy runs and core with Parky
nTuesday - WADAC session grass KG5 Festive Relays!!!
nWednesday - 45-60 min easy run - Senior Endurance Christmas Party Bishop on the Bridge
nThursday - 60 min evening social run / recovery from last night and shake out! Meet KG5 6.50pm
nFriday - Rest
nSaturday - Warm up well then 5 x 5 mins @ threshold (90 jog recovery) + 6-8 x 30 sec fast hill after with 75 jog recovery
nSunday - 90-2 hours easy picking up the last 30 mins on an undulating route with off rd built in.
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