Sun 3rd Jan 2021


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

Happy New Year to you all!

I hope you had a relaxing festive break but also enjoyed getting in plenty of festive miles as we build towards 2021 and the spring. Good to bump into many off you whilst out running with Tamsin over the past couple of weeks. As feared, Covid cases and numbers have grown and this along with our Tier 4 status means no club sessions for the time being and probably for all of January into much of February. Please stay safe and follow the guidelines on social distancing always. As things currently stand, you can run with one other person from outside of your household so do reach out and meet others to train safely outside in pairs. I will update on the castles chat or in future training bulletins when we can return to KG5.

Juniors can technically still train together under UK Sport guidelines but I won’t be activating this clause until things are much safer for all and the R number is much lower.

The spring will soon be here though and I’m hopeful more and more events will gradually go live with various measures in place. We are therefore only 10-14 weeks away from key 10k, half and full marathon opportunities and the training banked now, as we build the aerobic base, is crucial. Plenty of relaxed runs, building your longer runs, clever threshold sessions and building strength are all key now before we speed up nearer to event days.

Steve has a wonderful virtual offering in place and please use these events as mini markers in training, motivation and sessions. I hope to also be able to offer a virtual 10k match against my Malta club at the end of January. They have a league 10k at the end of this month which may go ahead (virtual if not) and we can race them age graded using DDD as before. More info to follow….

Keep training well and let’s all get through these next couple of months safely supporting each other. It won’t be long before we are all back at KG5 and then Gater field probably moaning that it feels too hot!!

Stay safe,

Coach


W/C 4th January

Monday - easy runs and core

Tuesday - 5-6 x 5 mins at threshold with last min of each block @ 5k effort off 90 jog rec

Wednesday - Easy runs

Thursday - Harestock Handicapp No 1 of 2021 OR 45-60 min out and back run. Out in one direction steady effort in 23-30 mins…then turn and run back picking up the effort gradually to return 2-3 mins quicker

Friday - ……Rest or easy runs

Saturday - Virtual County XC Champs OR 60-75 min hilly fartlek run mostly off rd. Add in 2 sets of 4,3,2,1 min pick ups off 90 second easy run recovery.

Sunday - Long runs of 90 mins - 2 hours mostly off road and rolling undulating route. Keep it easy


W/C 11th January

Monday easy runs and core

Tuesday - 8 x 800m with 1-3 @ threshold, 4-6 @ 10k effort, 7-8 @ 5k effort all off 75-90 second recovery.

Wednesday 45-75 mins easy

Thursday 10/10/10 (10 easy, 10 steady, 10 threshold) progression run if virtual racing at the weekend OR 45 with 20-25 @ threshold built in if not racing and legs not tired. If legs are heavy from Tuesday maybe an easy 30-45 recovery run is better.

Friday REST or easy runs

Saturday CC6 No5 OR - Easy runs or session = 6 mins threshold (3 min jog) then 6 x 30 sec hill off jog down rec (3) then repeat all x 2-3 sets

Sunday 3rd - Long runs of 90 mins - 2 hours mostly off rd and undulating/hilly… or flatter if legs heavy from yesterday.


Nick Anderson
nick@runningwithus.com