Snr Endurance Training suggestions for next 3 weeks (w/c 02/05, w/c 09/05 and w/c 16/05)

Hi everybody,
nSorry for the delay in the next few weeks of training being published. As you can see it’s a busy period once again with 2 races in the HRRL and 2 more RR10 mid-week fixtures. Please do plan your rest and make sure there are easy days instead of some of the sessions. You can also always use an RR10 or the Harestock handicap as a threshold workout!
nDon’t forget the SAL and Vets league if you fancy racing on the track. I’m happy to advise further on this if you speak with me at training.
nGreat to see so many of you on the track each Tuesday and well done to all with our track etiquette and looking out for other groups/sprinters. Things are going well and a big thank you to all of our assistant coaches and run leaders. This simply wouldn’t work without you all.
nYou will see below that Gater Field is returning this summer as promised for grass threshold and fartlek options on a Thursday. The grass is fast and lovely to run on, especially if the legs are a little sore after track on a Tuesday. We will be mixing things up a bit on Thursdays this summer with more fartlek and speedplay sessions alongside the threshold in these faster months. All ideal prep for your remaining HRRL and RR10 fixtures along with the track fixtures and the likes of lakeside 5k series.
nPlease do come along and it would be good to see a regular 25-30 of you in these beautiful surroundings. Perhaps a visit to the Queen pub some Thursdays post session can become an event? Please park in Kingsgate street or the local park and ride rather than Bulls Drove as Winchester College are keen we don’t impact on local residents or those out for a walk.
nSaturday can then be parkruns, threshold, progression runs and sometimes hills in your own time depending on your goals and race plan.
nSo keep looking after yourselves and be careful to not get over tired in the weeks ahead. Good luck with all the racing too!
nCoach Nick
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nW/C 2nd May
nMonday - easy runs & Core with Parky
nTuesday - WADAC Session on the track 800m threshold + 6-7 x 800 @5k intensity
nWednesday - 45-60 easy run & core OR RR10 Itchen Valley 7pm
nThursday - Harestock Handicap - look out for Steve Oliver’s updates on this.
nFriday - Rest
nSaturday - 60 mins easy or 30 easy and strides if racing tomorrow.
nSunday - 90-1.45 long run on undulating route or HRRL Alton 10
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nW/C 9th May
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 1200 @ threshold (3) + 3 x 1200 @10k (90), 3 x 800 @ 5k (75), 3 x 400 (60) @ 3k….3 mins between each set
nWednesday - 45-60 easy
nThursday - 7pm Gater Field Garnier Rd Winchester College - Threshold and Fartlek work on the grass 7pm ready for drills.
nFriday - Rest
nSaturday - 45-60 easy or 15/15/15 progression run with last 15 @ threshold (3) + 6-8 x 30 sec fast hill (75) after OR easy 30 if racing Netley 10k tomorrow HRRL
nSunday - Long runs of 90-2 hours or HRRL Netley 10k
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nW/C 16th May
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 6 mins threshold + 6-8 x 800 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 River Hamble Country Park
nThursday 7pm - Gater Field Winchester College - threshold and fartlek session 7pm
nFriday - Rest
nSaturday - 45-60 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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