Snr Endurance Training suggestions for w/c 28/02 and w/c 07/03
Hi everybody,
nA huge well done to you all last weekend with the mud and fun of the National XC Champs at Parliament Hill Saturday and the sunny tarmac of the Wokingham Half on Sunday. Lots of good results and smiling faces after a busy weekend for endurance at the club.
nAlso a big well done to our ladies running the Seville marathon the weekend before in glorious sunshine but warm conditions in the final hour! Fab pb’s, club records and super podium results…..
nAnd for those of you who raced at Popham in the final event of the Hants league on the same weekend….congratulations on an experience you will remember for the rest of your lives! I hope you have finally thawed out and enjoyed the crazy elements. WADAC finished strongly in both leagues with our best positions across the age groups ever…..well done all.
nA quick reminder that its Harestock Handicap week this Thursday so no senior training but a chance to run with monthly handicap organised by Steve Oliver. Meet at the bus-stop warmed up and ready to run at 19.30. You don’t have to go fast and can even run as a steady or threshold to keep on the leader board.
nPlease enter the Southern 12/6 stage Road relays and use the link on the WADAC website. We definitely have 2 mens teams and could even get a 3rd. It looks like 2 ladies teams also so far…..a great day out running against all of the top road running clubs in the South. Sunday 27th March Milton Keynes. Speak to Marcus Green or Sam Parkinson if you are interested and not yet signed up.
nTraining thoughts for the next 2 weeks below as some of you work towards the Eastleigh 10k and road relay weekends whilst others are in marathon prep towards Manchester and Brighton.
nKeep up the good work,
nCoach Nick
nW/C 28th February
nMonday - easy runs & Core with Parky
nTuesday WADAC Track Session - 3 x 1200 @ 10k pace (90), 3 x 800 @ 5k pace (75), 3 x 400 (60) @ 3k pace
nWednesday - 45-60 easy run & core
nThursday - No senior threshold session. Harestock Handicap (please chat to Steve Oliver for more info). Maybe run this as your threshold work if not wanting to go hard with an extra 10 min block added afterwards for volume.
nFriday - Rest
nSaturday - 45-60 mins easy OR 60-75 with 3 x 10 mins (or 3km). No’s 1 & 2 @ threshold and No 3 @ 10k pace all off 1k easy run recovery
nSunday - Long runs 90 - 2 hours for most of you on rolling rd and trail. If racing Brighton or Manchester marathons then 20-22 miles with 4 x 5k @ mp with 2k easy run recovery/float between. Practice full pre-race breakfast before and all gels every 30-45 mins.
nOn Sunday please also support the CC6 at Badger Farm and thank you all for helping Stephen with marshalling and officiating.
nW/C 7th March
nMonday - easy runs & core with Parky
nTuesday - WADAC Track 6 mins threshold (3) + 3 sets of (4 x 400 off 45-60) + 6 mins threshold after.
nWednesday - 45-60 min easy run
nThursday - 7pm meet River Walk for threshold & hills…8 x 45 sec hill (5) + 20 mins @ threshold after. Easy runs if racing Saturday.
nFriday - Rest
nSaturday - 45-60 easy
nSunday - 90 mins with 10 x 3 mins threshold/3 mins steady alternating for 60 mins in the middle. If racing Manchester or Brighton Marathon….16-20 miles with first half easy/ second half @ MPNick Andersonnick@runningwithus.com
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n