Snr Endurance Training suggestions for next 3 weeks (w/c 13/06, w/c 20/06 and w/c 27/06)

Hi everybody,
nFirst of all a huge well done to everybody who raced or helped the endurance section at the club last weekend. Over 40 of you racing brilliantly in Wales at the Welsh Castles Relays, a good group of you winning races and valuable points in the SAL at Swindon on Sunday and our juniors winning lots of medals and making finals at the Hants Schools Athletics champs on the Saturday. Add in the RR10 a few days earlier and that’s over 100 of you racing for the club or district in the last week!!
nAs ever, big thanks to George and his team for organising the Welsh castles…brilliant job.
nThe next 4-6 weeks are just as busy as we head towards the final HRRL league event this Sunday at the Arlesford 10k. Good luck to you all and have a great run. Our league positions remain very strong and a good turn out this Sunday could see podium team and individual league medals for many. The RR10 series continues through the summer with the next race on the 22nd June again our teams are well placed with the ladies looking particularly strong. Please speak to Emma Carter if you want to race but it's generally informal just turn up in your vest and have a go.
nJuly is mainly shaping up to be a month of track opportunities for you all. The magic mile returns on 26th July with time keeping and official results. More to follow on this in separate emails and announcements. You will notice Tuesday training for the next 4 or 5 weeks offers the usual 3k-10k summer rep sessions towards your road or longer track goals but also offers a faster speed endurance options focused more on 1500m racing. A great opportunity to work on your pace and nail your PB over the mile….
nWe also have the next WADAC open meeting on July 6th, SAL at Andover on July 16th. The Vets League also continues with Match 3 at Southampton on 20th June and the last match of the season at Aldershot on Monday 11th July.
nI’m aware that quite a good number of you also have autumn half and full marathon goals with the London TCS marathon on October 2nd. You will notice long runs starting to move up to 2 hours on a weekend if this is you. Do eat breakfast before you go and hydrate well taking on gels and sports drink/hydration tablets. Going out early before the mid morning heat builds makes total sense. Don’t run long late morning thinking it might do you good or acclimatise…it doesn’t work like that and leaves you exhausted for days. Reduce stress on the body by heading out early but well fuelled.
nLong runs offering marathon build examples and longer sessions will start to kick in as session options from mid July onwards once are approx. 12 weeks out from London.
nFinally, the senior endurance sub committee are looking to meet towards the end of June to plan the remainder of the year, review and look towards 2023 dates with a beer and food in hand. Team managers and coaches are welcome but it's informal so please do let us know if you would also like to be involved. A few noted on the club survey they would like to attend and help, this is your chance. Please let myself, Andy, Steve, Cathy or Kate know if you'd like to become more involved in coaching/managing/organising what we do.
nSo keep up the good work everybody. Lots happening and well done to all.
nCoach
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nW/C 13th June
nMonday - easy runs & Core with Parky
nTuesday - WADAC Session on the track ….2 track options tonight - 6 mins threshold (3) then 5-6 x 800 at 5k-10k effort cruising rather than pushing too hard off 90 jog
nOR
n3-5 sets of 2 x 400 @ 1500 pace off (60) / lap between sets then 5 min jog and 2k threshold. This is aimed at track season and magic mile athletes.
nWednesday - 45-60 easy run & core OR RR10 Itchen Valley 7pm
nThursday - Gater Field threshold and reps session
nFriday - Rest
nSaturday - easy runs today 30 and strides if racing tomorrow OR 45 easy if you raced last weekend and have trained hard this week.
nSunday - Arlesford 10k (Final HRRL league match this season) OR 90-1h45 long run on undulating route
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nW/C 20th June
nMonday - easy runs & core with Parky OR Vets T&F Match Southampton
nTuesday - WADAC session on track - 1200 @ threshold (3) + 3-4 sets of 600/400/200 all with 200 jog between…
nWednesday - 45-60min easy or RR10 - New Forest (Ridge Farm) Outdoor learning centre
nThursday - 7pm Gater Field threshold and reps session
nFriday - Rest
nSaturday - 45-60min easy then add 6-8 x 30-45 sec hill (75 jog rec) after
nSunday - Long runs of 90-2 hours (if racing an autumn marathon it’s time to start building your long runs up to 2 hours…London is 13-14 weeks away?)
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nW/C 27th June
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 6 mins threshold (3) + 4 - 5x 1k fast @ 5k pace off 3-4 min jog rec…consider adding 6 mins threshold after if focusing on longer work OR 6 mins threshold (3) + 2-3 sets of 4 x 300 @1500/magic mile pace off 100 jog with lap jog between sets.
nWednesday - 45-60 easy
nThursday - 7pm - Gater Field Winchester College - threshold and fartlek session or easy runs 30-45 mins
nFriday - Rest
nSaturday - 45-60min easy then add 6-8 x 30 sec hill off (75)
nSunday - Long runs of 90- 2 hours
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