Snr Endurance Training suggestions for w/c 14/03 and w/c 21/03

Hi Everybody,
nA quick update on training thoughts for the next 2 weeks below. Potentially 2 busy weekends ahead with Eastleigh 10k on the 20th and then our club trip to the Southern Rd relays on the 27th. There are other options if these races don’t feature on your race list and perhaps you are looking more towards the HRRL Salisbury 10 and Alton 10 all on the horizon soon. If your goal races are longer please do keep your long run at closer to 2 hours or even just over and the Saturday longer blocks of threshold are perhaps even more important to you.
nThere will hopefully be 2 minibuses booked for the Southern rd relays for our teams. We currently have 2 mens teams (24) and reserves along with one ladies team (6).
nHuge congratulations to our ladies teams and individuals in the BMAF masters XC champs yesterday. Individual gold medal for Jane Gandee and a team medal for V45-55 with Jane, Alison and Emma!
nA quick mention to a few of our seniors and a good number of our juniors who raced at the UK inter counties XC champs yesterday…some top 20 placings (UK Champs) and its looking very exciting for a few of the youngsters at the English Schools next weekend…top 8 can get an England vest and one or two from WADAC could go close.
nPlease note this Thursday will be a 10/10/10 progression run from River Walk 7pm probably heading round the St Cross, 5 bridges and canal walk way path x2 laps approx. The last 10 mins is at threshold to shake the legs out before Sunday's Eastleigh 10k.
nIf you fancy the track this summer 800 - 5,000m in the leagues senior & vet for WADAC then you could sharpen up on Sunday April 3rd at the clubs first open meeting of the year. All details on the WADAC website with 800, 1500 and 3,000m races all time graded to offer good competition for all.
nKeep up the good work everybody,
nCoach
nW/C 14th March
nMonday - easy runs & Core with Parky
nTuesday WADAC Session on the track 4-5 x 1200 fast off 1 lap or 3-4 min jog recovery. Then optional 1600-2k @ threshold
nWednesday - 45-60 easy run & core
nThursday - Meet at River Walk for 30 min run as 10/10/10 progression run with last 10 @ threshold as prep for Sunday Eastleigh 10k.
nFriday Rest
nSaturday 30- 40 mins easy if racing tomorrow or 60 mins with 3 x 10 mins @ threshold off 2-3 mins easy run recovery.
nSunday Eastleigh 10k with 30 easy after OR 90-2 hours relaxed long run
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nW/C 21st March
nMonday - easy runs & core with Parky
nTuesday WADAC 6 mins threshold (3) + then a choice of sessions either - 6-10 x 800 alternating with odds @ threshold/even @ 5k OR 6-7 x 800 hard @ 5k pace (90)
nWednesday 45-60 min easy run
nThursday 7pm meet River Walk for threshold & hills…6 x 45 sec hill (5) + 15-20 mins @ threshold after. Easy runs if racing Sunday in relays and tired..
nFriday Rest
nSaturday 30- 40 mins easy if racing tomorrow or 60 mins with 3 x 10 mins @ threshold off 2-3 mins easy run recovery.
nSunday Southern Rd relays or 90-2 hours relaxed long run
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