Snr Endurance Training suggestions for next 3 weeks (w/c 25/07, w/c 01/08 and w/c 08/08)
Hi everybody,
nLots happening at this time of year with the track season nearing the business end and many of you starting to focus on autumn half and full marathon prep too. If your long runs are now key and you’re in half and full marathon mode do make sure you recover well and focus more on the threshold work and getting mp or hmp pace into your long runs when relevant. Choose a good route and remember there are groups heading out most Sunday mornings so look out for the WhatsApp chat.
nThere are just 2 more RR10 races left and the next is our home fixture 3rd august at Badger Farm. We can’t race this one but it’s the clubs turn to marshal and organise. Please help Emma if you can. The final fixture is then August 17th at IBM Hursley where you can race again.
nOur final home track senior fixture is in the SAL Saturday August 13th…..if you fancy an 800, 1500, 3,000 or 5,000, or even the steeplechase do let us know. There will be scoring and non-scoring options and everybody is welcome. We hope to confirm promotion at this fixture.
nThe next Harestock handicap is Thursday 4th August - speak to Steve Oliver for details and there will be no Gater Field session that night.
nFinally - don’t forget the magic mile tomorrow night - details below and speak to Kate Green or Cathy if you have not yet entered and fancy a race. There will be no normal Tuesday track session.
nKeep running well Coach
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nW/C 25th July
nMonday - easy runs & Core with Parky
nTuesday - Magic Mile Races 7pm onwards. Please come to the track for 6.45pm latest but complete your own warm ups tonight. Good luck if taking part and I advise a long warm down for 2-3 x 1 mile at threshold after if focused on other main goals soon. Big thanks to all who are helping Kate and Cathy.
nWednesday - 45-60 easy run
nThursday - Gater Field Threshold session. We will be focusing tonight on 6-10 x 3 mins threshold/3 mins steady as a continuous workout.
nFriday - Rest
nSaturday - 45-60 easy if in autumn half or full marathon prep. If not then consider 6 mins threshold (3) + 8-10 x 45 sec fast hill (90) (3) then 6 mins threshold
nSunday - 80-90 min long run if in RR10 and track mode. Those in marathon prep should aim for 2.15-2.30 with 3 x 5k @ map off a 2k steady run recovery built in. Those in half marathon mode might try 90 - 2 hours with 2-3 x 3k @ hmp off 1k easy run recovery
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nW/C 1st August
nMonday - easy runs & core with Parky
nTuesday - WADAC track session. 6-10 x 1k @ 5k-10k pace off 200 jog recovery.
nWednesday - 60-90 mins easy. Please speak with Emma Carter if you can help marshal at the RR10 tonight. It’s the WADAC home fixture…you can’t race this one but any help gratefully received.
nThursday 7pm - Harestock Handicap night …..you could run this as your threshold even and repeat the route x 2-3 off a few mins recovery, or go for the TT
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30-45 sec hill (75 jog rec) after.
nSunday - 80-90 if in RR10 & track mode OR 18-20 miles if in marathon mode picking up the second half of the run to just outside mp or on it. Hall marathon guys try 30 easy, 30 steady and 30 at HMP for your 90 min run
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nW/C 8th August
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track….1200-1600@ threshold (2) + 4 x 400 (45-60) @ 5k pace All x 2-3 sets.
nWednesday - 45-60 easy
nThursday 7pm - Gater Field Winchester College Threshold reps …longer reps tonight on the field and road loop near by.
nFriday - Rest
nSaturday - SAL Home match - let me know if you want to race anything from 800m -5,000m. Lots of scoring and non scoring opportunities for all.
nOr 60 easy if big long run tomorrow. OR 45-60 easy then add 6-8 x 30 sec hill off (75)
nSunday - Long progression runs if in marathon mode - try 30-32kk with 10k easy, 10k mp, 10k mp and 2k fast if feeling good at the end
n2 hours easy if in half marathon mode, 90 if in track or RR10 mode.
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