Snr Endurance Training suggestions for w/c 28/03 and w/c 04/04

Hi all,
nHuge well done to all who raced over the weekend in the Souther rd relays…a great day out for the club and please see Steve’s report on the WADAC website. What he doesn’t tell you is he raced in Bedford over 20 miles on the same day and set a new club age group record for the distance…Big well done Steve!! He also then came to watch and would have stepped into the B team had any other athletes had to drop out…..!
nAlso a big shout to the CC6 crew and a big thank you to Stephen for all his hard work and team management skills this winter…..well done all on another successful season.
nQuick mention to to Mikaela Price who is still smiling after Ruben ran for England at there weekend in the schools XC home international. Rubens mixed relay team won and he nailed the final leg. Very proud parents and great news for WADAC endurance.
nIt will soon be time for the RR10 season to kick in and please chat to Emma Carter for further info. Don't throw away those XC shoes just yet and if you fancy a regular Wednesday eve outing throughout the summer this 10 event series is highly competitive and very inclusive with with fields often around 300-400 in size and most of the clubs from the rd race league taking part.
nPlease also look out for the Vets track league starting soon (1st Match is 25th April). Opportunities in all events, non-scorers welcome and a chance to fly the endurance flag whilst helping the athletics team at the club.
nWe plan to move to Winchester College and Gater field from late April as usual for the summer months on Thursdays but will remain on the track all summer on Tuesdays. Timings remain the same with drills starting 6.50pm onwards.
nKeep up the great work and good luck to all who are racing The Manchester Marathon, Salisbury 10 and the WADAC open meeting this weekend.
nCoach
nW/C 28th March
nMonday - easy runs & Core with Parky
nTuesday WADAC Session on the track 5-6 mins threshold + 3 x 1200 (90), 3 x 800 (75), 3 x 400 (60)
nWednesday - 45-60 easy run & core
nThursday - Meet at River Walk 7pm for 4 x 7 mins at threshold (90) (no hills this week …phew!!)
nFriday - Rest
nSaturday - 30- 40 mins easy if racing tomorrow or 60 mins with 20/20/20 progression run with last 20 @ threshold. Jog for 5 mins after and add 6-8 x 30 sec quick hill (75) if legs feeling ok
nSunday - HRRL Salisbury 10 or 90 - 2 hour long run
nW/C 4th April
nMonday - easy runs & core with Parky
nTuesday - WADAC track 6 mins threshold (3) + 6-8 x 600 off 200 jog recovery …aim for 3k - 5k pace
nWednesday - 45-60 easy + core
nThursday 7pm - Harestock monthly handicap….let Steve know if you plan to run and look out for separate reminders. Plan to be at the bus-stop ready for a 19.30 first start.
nFriday - Rest
nSaturday - National Rd relays (Sutton Park) OR 5 x 5 mins @ threshold off 90 jog recovery + 6-8 x 30 sec quick hill after off (75)
nSunday - Long runs of 90-2 hours
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n