Mon 28th Sep 2020


Head Endurance Coach Nick Anderson shares his latest update on training (& racing) strategies for the coming fortnight

W/C 28th September

Monday easy runs and core

Tuesday - session at KG5…..Or 6 mins threshold (3) + 6 x 3 mins hard at 5k effort off 90 jog….reduce to 6 mins threshold (3) + 2 x 3 mins hard (90) + 3 x 1 min fast (60) if taking Thursday Harestock handicap seriously OR running Dorney marathon at the weekend.

Wednesday - 45-60 mins easy

Thursday - No senior KG5 session. Harestock first Thursday of the month handicap (See Steve’s announcements) OR 45 mins with last 20 at threshold. Add strides after 4 x 60-80m fast with jog rec

Easy run if running Dorney

Friday Rest or easy run

Saturday Easy runs OR 6 mins threshold + 10 x 45 sec hill (90 jog) then 3 x 5 mins @ threshold (90 jog)

Sunday - Long runs of 90 mins easy. Good luck if racing The Dorney Lake marathon this weekend!!

W/C 5th October

Monday easy runs and core

Tuesday Session at KG5 …OR 7 x 600 @ 5k/XC pace (90) + 5 min jog then 2km @ threshold

Wednesday 45-60 mins easy

Thursday - Hill and threshold session meeting at KG5 (8-10 x 40 sec hill with jog rec then 15 mins at threshold)

Friday REST

Saturday - CC6 #1 or Easy runs or 45 mins with the last 20-25 at threshold on undulating route.

Sunday - CC6 #1 or Long runs of 90 mins - 1.45 easy mostly off rd and undulating/hilly…

Nick Anderson