Snr Endurance Training suggestions for w/c 11/04 and w/c 18/04 and also 25/04

Hi all,
nApologies for this being a little late…a busy few days away at Brighton Marathon last weekend.
nThoughts for this week and then the next 2 weeks are below. Do look up the RR10 summer XC series starting next Wednesday 20th April if you fancy a fun but competitive off rd series from next week up until September. Most races are every other week at lovely venues in or close to our area. Please contact Emma Carter for more details and to register. We usually get good WADAC numbers!!
nWell done to our 12 Stage mens team at the Nationals last weekend and big shout out to Parky who stepped in very last minute to cover the reserves spot and then race. He was then busy at the Wessex League track meet the day after as coach too!
nTraining continues on the track each Tuesday but sessions will now move more towards 3k - 10k themes as we move into the summer season. Threshold will continue on a Thursday meeting at River Walk 7pm through April but will migrate to Gater Field Winchester College from the second week onwards in May until end of August….this is a beautiful grass space perfect for group threshold and faster work in the summer months on the Water Meadows.
nPlease also get your entries in for the Alton 10 and remaining 10k races in the Hampshire Rd race league. The final few races are ahead of us with our men’s and women teams looking good and also age groups. I suspect the late season 10k’s will be popular so leaving the entry until late could be a risk.
nThoughts for the next few weeks below and keep training well everybody.
nCoach
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nW/C 11th April
nMonday - easy runs & Core with Parky
nTuesday - WADAC Session on the track 5-6 mins threshold + 6-7 x 800 (last night - sorry for late plan)
nWednesday - 45-60min easy run & core
nThursday - Meet at River Walk 7pm for threshold blocks - 5 x 5 mins with pace changes
nFriday - Rest
nSaturday - 60mins easy with step up to last 20 mins @ threshold if feeling good.
nSunday - Long Run of 90min -1h45 including hills an off rd elements.
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nW/C 18th April
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 3-5 x 1k @ 10k pace off 60-90 secs. Then 3 min jog + 5-10 x 400 @ 5k pace off 45-60 secs
nWednesday - 45-60min easy + core OR RR10 race one - please contact Emma Carter for details
nThursday 7pm - Meet at River Walk 4 x 6 mins at threshold.
nFriday - Rest
nSaturday - 45-60min easy or 15/15/15 progression run with last 15 @ threshold (3) + 6-8 x 30 sec fast hill (75) after
nSunday - Long runs of 90-2 hours
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nW/C 25th April
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 6 mins threshold + 6-8 x 600 fast @ 3k - 5k pace off 200 jog rec…consider adding 6 mins threshold after if focusing on Alton 10
nWednesday - 45-60min easy + core
nThursday 7pm - Meet at River Walk 5 x 5 mins @ threshold ( we hope to move to Gater Field in May)
nFriday - Rest
nSaturday - BMAF Road Relays or 45-60min easy or 15/15/15 progression run with last 15 @ threshold (3) + 6-8 x 30 sec fast hill (75) after
nSunday - Long runs of 90min -2hours
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