Tue 23rd Jun 2020


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

Hi all

Some thoughts below for seniors endurance and training for next two weeks.

If you are planning to run a full marathon this autumn (VLM is still on and we should prepare for this or similar events even if they eventually fall). This marathon phase would boost endurance for next spring and is money in the training bank. You may miss the final couple of key depleting long runs in September if your marathon is eventually cancelled and race day therefore not creating the fatigue and damage.

All to play for, please consider a mini mid season break! Yes taking 7-10 days off or very easy runs every few days before a 10-12 week marathon block would be wise, especially if you didn’t take a break when VLM or similar were cancelled in the spring. Have a think but you need to be fresh to train effectively for a marathon and won’t lose fitness……you will also be ready for real races this autumn which could return at local club level even if mass events are cancelled? Gatherings of 100-500 may be allowed but 40,000 may not!

Big well done to all in the recent 10k virtual races and the vets 5k champs. Fab team results and amazing virtual pb moments……!! We have the chance to go again over 5k in July as England Athletics have launched their 5k road running championships.

Keep up the good work and do cherry pick from the suggestions below to fit with your own current goals and time available.

Nick

Nick's training suggestions:

W/C 22nd June

Monday easy runs and core with Andy P 7pm Zoom

Tuesday - session 7-8 x 3 mins @ 10k pace for numbers 1-6. Last 2 pick up to 5k pace. All off 90 second jog rec. OR 5km lakeside virtual challenge.

Wednesday - 45-60 mins easy with core after

Thursday - 60-75 mins including 4 x 7-8 mins @ threshold effort with 2-3 min easy run recovery.

Friday Rest or easy run

Saturday Easy run with core OR 6 threshold (3 min jog) then 10-12 x 45 sec hill fast off 90 seconds jog (3 min jog) then 6 mins at threshold

Sunday - Long runs of 90 mins easy…if in marathon build for autumn look for 2 hours easy

W/C 29th June

Monday easy runs and core with Andy P 7pm Zoom

Tuesday - easy run if RR10 is serious run tomorrow…..OR WADAC grass session at Gater field / Rota for names OR - 8-10 x 800 with odd numbers at threshold feel and even numbers at 5k effort….all off 90 second jog recovery

Wednesday 60-75 mins easy OR Virtual RR10

Thursday Easy 60 mins if raced yesterday OR 75 mins with 3 x 8-10 mins at threshold off 3 min jog recovery

Friday REST

Saturday Easy run if tired from tuesday and/or thursday with core OR 2 miles at mp (3 min jog) then 10-12 x 45 sec hill fast off 90 seconds jog (3 min jog) then 2 miles at mp

Sunday - Long runs of 90 mins easy…if in marathon build for autumn look for 2 hours easy

Have fun all and keep up the good work - Nick

Nick Anderson

nick@runningwithus.com