Snr Endurance Training suggestions for w/c 20/12 and w/c 27/12

Hi everybody,
nHope you are all looking forward to a wonderful festive period with friends and family. Stay safe and I hope the following 2 weeks help with ideas for training as we prepare for the County XC champs and Stubbington 10k all in early January. Train well but be flexible too as the festive season often comes with extra travel, the odd late night and sudden moments of tiredness. Move days around to fit with your own energy levels…but also see this as a chance to train in the daylight and put in some extra miles if off work and you have the time.
nPlease note the session at 9am on Tuesday 28th on KG5…this is open to all of endurance so come along if you are free.
nHuge well done to all at the Southern Inter-counties XC and our medal winning teams from WADAC! Big thanks also once again to Cathy and Kate for organising such a great festive party and for helping with the Christmas relays.
nBig thanks from myself, Parky and Steve for the wonderful gifts from you all….far too kind and we will enjoy another night on the port!!
nSee you all at the track tonight and wrap up warm!!
nHappy Christmas,Nick
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nW/C 20th December
nMonday - easy runs and core with Parky
nTuesday - WADAC Session on the TRACK - 5-8 x 1200m @5k-10k pace (prep for Stubbington etc) or 5-8 x 4 mins hard (90) on the rd
nWednesday - 45-60 easy run & core
nThursday - WADAC grass threshold & XC session at KG5 or 5 x 5 mins at threshold with last min of each block pick up the pace.
nFriday - Rest
nSaturday - Happy Christmas! Enjoy your festive park run or perhaps 60 mins with 20 easy/20 steady/ 20 @threshold all before you eat and drink too much….
nSunday 90-2hours easy over a hilly route.
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nW/C 27th December
nMonday - easy runs
nTuesday - WADAC daylight session grass KG5 9am. Come along if you want a tough festive session on the grass ….or 6 mins threshold (3) + 3-4 sets of 3,2,1 mins fartlek with 90 second jog between each effort.
nWednesday - 45-60 min easy run or Cheriton Chunder long social run in daylight, check with SteveO for details of the latter
nThursday - 60-80 min pick up the last 20 mins
nFriday - Rest
nSaturday - Happy New Year! Warm up well then 5-6 x 5 mins @ threshold (90 jog recovery) + 6-8 x 30 sec fast hill after with 75 jog recovery. New Year's Day parkruns also available
nSunday - 90-2 hours easy picking up the last 30 mins on an undulating route with off rd built in.
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