Mon 12th Apr 2021


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

Training thoughts for the next block are below, if you are coming to the Tuesday or Thursday sessions at KGV don't forget to pre-register via our website events pages here so we can track and trace.

W/C 12th April

Monday - easy runs and core with Parky

Tuesday WADAC Session on the grass KG5 OR 6-8 x 3 mins @ 5k pace (90). Then 3 min jog before 4 x 75 seconds @ 3k pace (60)

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session OR 4-5 x 5 mins @ threshold (90) with last minute picking up (90)

Friday - ……Rest or easy runs…

Saturday 45-60 easy (if racing a half or full marathon next weekend) or fast hills. 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.

Sunday - 75 easy if racing half or full marathon next weekend. Or, 90-1.45 with last 20 mins pick up to near threshold


W/C 19th April

Monday - easy runs and core with Parky

Tuesday WADAC Session on KG5 or 5 mins threshold (3) + 5-7 x 2 mins (90) at 3k pace. 3 min jog then 5 x 1 min fast (60)

Wednesday 45 easy

Thursday WADAC Session - Threshold work on KGV or 30 min run with alternating blocks of 2 min steady/ 2 min threshold continuous.

Friday REST

Saturday - 15/15/15 progression run on hilly route OR 10-12 x 30 sec fast hill (75 jog rec) then 5 min jog + 4k @ threshold if looking forward to track, RR10’s or shorter rd races soon.

Sunday - long run 90-1.45 all relaxed.