Snr Endurance Training suggestions for next 2 weeks (w/c 29/08, w/c 05/09)

Hi everybody,
nI hope you all had a lovely bank holiday weekend and are enjoying the amazing late summer running weather. Some thoughts for the next 2 weeks below and please note this Thursday is Harestock Handicap week with Steve Oliver. Myself and Parky are away in Portugal from 1st-11th September hosting my autumn RunningWithUs training camp but I know Karen H, Steve, Colin and all of our coaching team will look after you all. Colin may also offer a low key threshold option this Thursday 7pm at KG5.
nPlease note Thursdays now move to KG5 until the start of October as Gater Field is being used by the College. We will move to River Walk and rd reps with Hills from October for Thursday sessions. All Tuesdays remain on the track as usual.
nIt’s the start of the new HRRL season on Sunday 4th September and good luck to all of you racing the 5 miles at Overton. Please also get your entries in for the Solent Half on the 25th September and Gosport Half on Sunday 20th November. Gosport can fill quite quickly!
nIf you are running London your last key long runs are coming up before taper time. The plan below offers some tips for the long runs and also those racing Solent Half or similar soon.
nDon’t forget the end of summer BBQ at IBM Hursley on Friday 23rd September and please speak to Cathy and Kate for more info. It would be lovely to see you all there.
nKeep training well and see you all Tomorrow for Tuesday reps on the track.
nNick & Andy
nW/C Monday 29th August
nMonday - easy runs & core with Parky
nTuesday - WADAC track session. 1600-2k @ threshold (3) + 3- 5 x 800 @ 5k-10k pace (90) (3) + 3-4 x 400 (60) @ 3k pace
nWednesday - 60- 75 mins easy
nThursday - 7.30pm Harestock handicap or speak to Colin McManus about threshold at KG5 7pm
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30-45 sec hill (75 jog rec) after or 30-40 easy with strides after if racing Overton 5 tomorrow.
nSunday - 80-90 easy or Overton 5 mile HRRL race. If in marathon mode consider 2 mile warm up + 5 mile race hard + 3-5 mile easy warm down.
nW/C Monday 5th September
nMonday - easy runs & core with Parky
nTuesday - 7pm WADAC session on track…4-7 x 1200 @ threshold…pick up the last lap to 5k pace on reps 2,4,6 if you want to. 90 seconds recovery
nWednesday - 45-60 easy
nThursday 7pm - Meet 7pm KG5 for threshold work…..I suggest longer blocks of 4-5 x 7 mins all very controlled off 2 min jog recovery.
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30 sec hill off (75)
nSunday - If in London marathon mode this may be your last long run…consider 20-22 miles with the last 10 miles at mp or 3 hours with last 60-75 @ mp.
nIf running a HRRL Solent half next week or the great south 10 consider 90 mins with 2-3 x 2 miles at HMP built in off 1 mile float run recovery. maybe move this to Saturday for extra recovery as Solent is then 8 days later.
nNick Andersonnick@runningwithus.com+44 (0) 7725148344
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