Snr Endurance Training suggestions for w/c 03/01 and w/c 10/01

Hi everybody,
nWishing you all a happy and speedy new year! Hope the festive period went well and it’s been lovely to see so many of you at the training sessions pre xmas and out training well over the past 10 days. It’s back to the routine though this week with track tomorrow night and next week also! KG5 has been under water or super muddy over the past 10 days and with key road races around the corner we need to be on a safe and faster surface. I’m also keen for endurance to return to using the track most Tuesdays from now on as we did pre covid. So from now on please assume Tuesday training is on the track unless we inform you that it’s not.
nThursdays will remain as road work with threshold and hills. Let’s now all meet mid way along River Walk 7pm unless it’s Harestock Handicap night. On that note, yes this Thursday is Harestock handicap night so please chat with Steve and head to the usual starting place 7.30 sharp at the bus-stop on Stoney Lane. There is therefore no Thursday threshold & hills session this week.
nA busy few weeks ahead with the County XC Champs Saturday 8th, CC6 XC at Lymington Sunday 9th and then the week after is busier still with the next Hampshire league XC at Reading on the 15th and Stubbington 10k on Sunday 16th. See you all there and I look forward to seeing lots of WADAC vests.
nSee you all at training soon.Coach
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nW/C 3rd January
nMonday - easy runs
nTuesday - WADAC Session on the TRACK 6-10 x 800 hard at 5k-10k pace (75) + 2 x 400 (45)
nWednesday - 45-60 easy run & core
nThursday - 1st Thursday of the Year so WADAC Harestock handicap No1 of 2022. No evening training but do use the Handicap as an effort interval in a longer run.
nFriday - Rest
nSaturday - County XC Champs Botley or easy 30-40 if racing tomorrow. If not racing 20 mins @ threshold (5 min jog ) then 6-8 x 30 sec fast hill off 75 jog.
nSunday - CC6 XC race Lymington or 90-2hours easy over a hilly route.
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nW/C 10th January
nMonday - easy runs & core with Parky
nTuesday - WADAC TRACK - 6 mins @ threshold (3) + 3-4 sets of (4 x 400) off 60, 45, 30 secs all at 5k pace or a touch quicker. 2-3 mins between each set.
nWednesday - 45-60 min easy run
nThursday - 7pm meet River Walk for threshold & hills
nFriday - Rest
nSaturday - Hampshire League XC race 3 at Reading or easy 30 mins and strides before tomorrow’s rd race.
nSunday - HRRL Stubbington 10k or 90 mins - 2 hours easy.
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