Snr Endurance Training suggestions for next 3 weeks (w/c 23/05, w/c 30/05 and w/c 06/06)

Hi everybody,
nMy thoughts for the next few weeks are below as we continue our 3k-10k theme for the summer months. A few faster sessions on Tuesday now as promised. Keep up the great work in the RR10 series and remember we just have Arlesford 10k to go in the rd race league. One last big push and the teams will do very well!!
nThis training also covers the period up to the south downs & Welsh Castles relay events. If you know you have a hilly leg please do the hill sessions/reps suggested and incorporate some hills and lumpy routes into your long runs or threshold work. It really makes a difference to that leg strength and consistency on the day. I can’t be with you on the Castles as I’m coaching in London that weekend but good luck to the teams.
nFinally, do take a look at the SAL & Vets League and track opportunities. Plenty of fast racing to be had over 800, 1500 and 3,000m/5,000m’s. There are often team places and non scoring opportunities to be had and these races really sharpen for the rd and RR10’s. You are all running well on a Tuesday night in training on the track so why not give a track race a go?
nLonger term please start to think of your Autumn programme as the HRRL Events for 2022/23 will start to come open....races like the Gosport Half (entries open 1st June) fill up fast.
nKeep up the great work everybody and good to see many of you coming along to Thursdays on Gater field too.
nWell done Coach Nick
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nW/C 23rd May
nMonday - easy runs & core with Parky
nTuesday - WADAC Session on the track ….8-12 x 400 (45-60) @ 5k pace (5) then 3-4k @ threshold on the rd or track.
nWednesday - 45-60 easy run & core
nThursday - Gater Field threshold and reps session
nFriday - Rest
nSaturday - South Downs Relay OR 6 mins threshold (3) + 8- 10 x 60 sec hill (90) +(3) 6 mins threshold OR easy 45 mins run if tired
nSunday 90 - 1.45 long run on undulating route
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nW/C 30th May
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 1200 @ threshold (3) + 3-4 sets of 600/400/200 all with 200 jog between…aim for 5k/3k/1500 paces
nWednesday - 45-60 easy or RR10 Cadland Estate
nThursday 7pm - No Gater Field session - please run the Harestock handicap with Steve or 45 mins with 20-25 @ threshold over an undulating route.
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30-45 sec hill (75 jog rec) after
nSunday - Long runs of 90-2 hours
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nW/C 6th June
nMonday - easy runs & core with Parky or Vets T&F League @ Winchester
nTuesday - WADAC session on track - 6 mins threshold + 4 x 1200 fast @ 3k pace off 3-4 min jog rec…consider adding 6 mins threshold after if focusing on longer work
nWednesday - 45-60 easy or RR10 Ampfield Woods
nThursday 7pm - Gater Field Winchester College - threshold and fartlek session 7pm or easy runs 30-45 mins
nFriday - Rest
nSaturday - 45-60 easy or Welsh Castles day One
nSunday - Long runs of 90 or Welsh Castles day Two
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