Snr Endurance Training suggestions for next 2 weeks (w/c 15/08, w/c 22/08)

Hi everybody,
nHope you are all enjoying a good weekend and coping ok in this heat. Big well done to everybody who ran in the SAL today…fab results and looks as though WADAC are definitely promoted. Good luck also to those of you racing the final RR10 of the season at IBM Hursley Wednesday night next week. A massive thank you and well done to Emma Carter for team managing and organising all summer….great job! Big thanks also to everybody who has raced and also helped Emma this summer.
nDon’t forget to enter the Overton 5 which is now just a few weeks away as the next HRRL season begins again very soon. Entries are also open for the Solent half and Gosport half marathons in the HRRL league. The SEAA Road Relays are coming up at Crystal Palace on 24th Sept, keep the date clear and keep an eye out for registration details.
nThoughts on training for the next 2 weeks below. As every, please use this as a guide and cherry pick as required. If racing a marathon this autumn the long runs with MP are now key on occasions as well as the longer threshold work.
nHarder VO2 type reps continue on the track on a Tuesday and we remain on Gater Field at Winchester College on a Thursday until the end of this month. I will update open our autumn location for Thursday nights soon.
nKeep training well and get planning and then entering races for this autumn/winter….it will soon be here.
nTake care,Coach Nick
n
nW/C 15th August
nMonday - easy runs & core with Parky
nTuesday - WADAC track session. 6-8 x 800 @ 5k-10k pace off 90 sec jog recovery.
nWednesday - 60-90 mins easy OR final RR10 of the season at IBM Hursley.
nThursday 7pm - Long threshold blocks at Gater field or easy run if you raced yesterday.
nFriday - Rest
nSaturday - 45-60 easy then add 6-8 x 30-45 sec hill (75 jog rec) after.
nSunday - 80-90 easy if getting ready for Overton 5 and the XC season. If in marathon mode consider long easy run of 2.30 - 2.45 OR 18-20 miles
n
nW/C 22nd August
nMonday - easy runs & core with Parky
nTuesday - WADAC session on track…5 mins threshold (3) + 3 x 1200 (90), 3 x 800 (75), 3 x 400 (60 aim for the 1200 @10k, 800 @ 5k, 400 @3k
nWednesday - 45-60 easy or last chance this year for a Lakeside 5k time
nThursday 7pm - Gater Field Winchester College Threshold reps …longer reps tonight on the field and road loop near by. This is our last session on Gater Field before moving back to either KG5 or River Walk on Thursdays….TBC
nFriday - Rest
nSaturday - if racing the Overton 5 next weekend consider running 8-10 x 45-60 second hills with 90 jog recovery…then 5 mins jog followed by 4k (maybe pick up the last 2k to 5 mile road pace). Or 60 easy if big long run tomorrow OR 45-60 easy then add 6-8 x 30 sec hill off (75)
nSunday - If in marathon mode consider 13 miles @ MP with 2-3 easy before and 2-3 easy after. Focus on practicing your nutrition timings, choices and getting your gels right along with good hydration during the 13 mile segment. OR 2 hours with last 60-75 incl 3 x 2 miles at HMP off 1 mile easy run recovery. OR 90 Minutes if in Overton 5m and XC season mode.
nNick Andersonnick@runningwithus.com+44 (0) 7725148344
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n
n