Mon 28th Sep 2020


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

Hi everybody,

Lovely to see so many faces at the water meadows rd relays last weekend and well done to all who took part. Big thank you again to Steve for all his hard work!

A busy couple of weeks ahead as some of you race at Goodwood this weekend or Dorney lake and Clarendon Way the weekend after over 10k, relay, half or full marathon distances. Good luck with all and please only use the plan below as a rough guide always making sure you taper and arrive at race day fresh and ready to rock.

If running the marathon at either of the venues listed please do take a week - 10 days off after to recover physically and mentally from all the recent long runs, marathon anxiety and big weeks along side race day itself. Then ease back into training and you will then have a fabulous winter period feeling recovered and ready to race well again.

Enjoy the Harestock Handicap next week if taking part and look out for the first of the off rd and XC virtual races. The first virtual RR10 is over the weekend of 10th and 11th October and then later in October there will be an XC event to replace the postponed Hants league XC fixture. Watch this space….

Training now moves completely to a XC/5k/10k theme up to the festive season. We will then start to build in longer runs and session options for those chasing a spring half or full marathon in 2021 alongside the usual weekly offerings.

Keep up the good work and thanks also for following all social distancing rules on Tuesday & Thursdays at training. Keep giving your names for contact tracing to Pete.curtis@wadac.org.uk (Tuesday) and Cathy (Thursday).

Have a great weekend and good luck to all over the next two weekends!

Stay safe,

Nick


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

nick@runningwithus.com

+44 (0) 7725148344