Snr Endurance Training suggestions for next 3 weeks (w/c 04/07, w/c 11/07 and w/c 18/07)

Hi everybody,
nThoughts for the next 3 weeks as we reach the start of July and for many the beginning of autumn marathon prep. Sessions on a Tuesday will offer longer reps with this in mind as you build the volume and threshold on a Thursday will feature longer blocks too.
nFor those in track, RR10 and magic mile mode the Tuesday sessions will still also offer faster reps and speed endurance sessions for the next few weeks.
nThe 21/22 HRRL season has now ended, many congratulations to our 'A' ladies who won their league and picked up the top individual places too, our 'A' men finished second - good but could do better chaps! Enjoy the break from road racing but plan ahead as the entry dates for the 22/23 events come round quickly.
nI hope you’ve all seen the magic mile adverts and entered. A fun night of fast running on Tuesday 26th July from 7pm over the classic mile distance at the track. All races seeded and even if not in track mode why not run fast then head off for some threshold after to build endurance towards your longer goals. This would make a good session….!
nDon’t forget the next 2 RR10 fixtures too (6th July & 20th July). Keep in touch with Emma Carter for more info.
nThe Harestock handicap takes place next week on the 7th July so no Gater field threshold session until the week after.
nMonday 11th July sees the last match in the Vets T&F league at Aldershot, generally these are open to all so speak to the team managers and have a go.
nLot’s going on as always and keep training well everybody.
nCoach
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nW/C 4th July
nMonday - easy runs & Core with Parky
nTuesday - WADAC Session on the track ….2 track options tonight
n8 x 800 with odds @ threshold/evens @ 5k pace off 75-90 secondsORMagic mile prep - 4 x 600 hard @ mile pace off 3-4 min recovery
nWednesday - 45-60 easy run & core OR RR10 Ampfield Woods 7.30pm
nThursday - Long easy run OR Harestock Handicap (see announcements from Steve Oliver). No Gater Field threshold this week
nFriday - Rest
nSaturday - 4-5 x 7 mins @ threshold off 2 min jog rec + 6 x 30 sec hill after off 75 seconds
nSunday - 80-90 min long run if in RR10 and track mode. Those in early marathon prep 2 hours easy
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nW/C 11th July
nMonday - easy runs & core with Parky OR Vets T&F Match at Aldershot
nTuesday - WADAC session on track…2 options tonight
n1200 @ threshold (3) + 3-4 sets of 600/400/200 all with 200 jog between… Magic mile runnersOR those in marathon mode - 5-6 x 1200 @ 10k pace with 90 recovery + 3 x 400 (60) @ 5k pace
nWednesday - 45-60 easy
nThursday - 7pm Gater Field threshold 3 x 10 mins on grass and rd off 2-3 min recovery
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30-45 sec hill (75 jog rec) after. Good luck if racing in the SAL match at Andover
nSunday - Long runs of 2-2.15 hours (if racing an autumn marathon) OR 80-90mins if in RR10 & track mode
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nW/C 18th July
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track - 10 x 400 (60) @ 5k pace (5 min jog ) then 3-4k @MP or Threshold.
nIf magic mile focused try - 3 x 400 @ mile pace off 60 seconds x 2-3 sets. ! lap easy jog between sets
nWednesday - 45-60 easy OR RR10 at Wide Lane
nThursday 7pm - Gater Field Winchester College - threshold session 2 x 15 mins @ threshold or MP on grass or rd.
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30 sec hill off (75)
nSunday Long runs of 2.15 with last 45 @MP or pick up. OR 80-90 if in RR10 and track mode
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