Snr Endurance Training suggestions for w/c 14/02 and w/c 21/02

Hi everybody,
nBig well done with training and results over the last 2 weeks at Ryde, speedy evening 5k events in Battersea Park and the CC6. Some lovely PB moments and good to see our teams still riding high in the HRRL.
nWe are putting a big focus into the southern road relays at Milton Keynes at the end of March (27th March, one week after Eastleigh so ideal) and hope to put out a couple of teams or more in both the mens and womens events. There are longer legs (just over 5 miles) and shorter legs (near to 5k) available in each team and historically all of the clubs in the South take part with fabulous support and a great vibe. The top finishing teams go onto to the national road relays in April.
nGiven the strength of our Tuesday night sessions with numbers and our position in the RRL it would be great to use this weekend as a WADAC endurance get together for all on the 27th March.
nPlease register for the relays on the club website and/or speak to Steve, Andy or Sam Parkinson.
nThis Saturday 19th is the Hants XC League Match at Popham, this could be th elast event of the season so lets make a great showing. Please also make sure your entries are in for the Salisbury 10 and some of the summer HRRL events as they can sell out.
nKeep up the good work and see you all at trainingCoach
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nW/C 14th February
nMonday - easy runs & Valentines Core Session with Parky??
nTuesday WADAC Session on the track - 6 mins threshold (3) + 2-3 sets of 800/800/400 with 75-90 between each 800 and 60 between the 800 and 400. 2-3mins between each set….
nWednesday - 45-60 easy run & core
nThursday - 7pm meet River Walk for threshold & hills…5 x 5 mins (1) + 6 x 45 sec hill after
nFriday - Rest
nSaturday - Hants XC League Popham or 45-60 mins easy
nSunday - Long runs with progression….either 90 with 30 easy/30 steady and 30 picking up to MP then threshold or 2 hours with 40 easy/40 steady/40 Mp building to Threshold
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nW/C 21st February
nMonday - easy runs & core with Parky
nTuesday - WADAC Track 6 mins threshold (3) + 2 sets of (5-6 x 400 off 45-60) + 6 mins threshold after unless tapering for weekend racing.
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 - National XC Parliament Hill or 45 mins with 25 at threshold on a rolling route built in
nSunday - 90 easy on good flat firm ground if you raced yesterday or 2 - 2.15 relaxed.
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nNick Andersonnick@runningwithus.com
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