Tue 12th Oct 2021


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

Hi all,

So many wonderful results from senior endurance over the past couple of weeks. A huge shout out to all who ran so well at VLM, Manchester, Clarendon marathon and relays. A big well done also to our senior men’s team who raced the National Rd relays in Sutton Park last weekend too. Our highest ever placing for the mens team and a sign of a bright future as we take on the UK’s top clubs.

Our focus in training moves now fully into XC & Rd race league mode with an eye on the Hants league XC starting in November and next 2 Rd race league fixtures with the Gospost Half and Victory 5. As ever, please get your entries in asap as these events fill up quickly and please register with Andy Parkinson (Male) and Charlotte Hoskins (Female) for all XC.

We are also hoping to take full teams to the national XC relays in Mansfield Saturday November 6th and join all of our juniors at this exciting XC event. Everybody welcome and team managers will be chasing some of you for A team selections.

If you are looking for a slightly more relaxed XC racing atmosphere and newer to the sport the CC6 series might be more your thing this winter. Fixture 2 is at Manor Farm 14th November and please speak to Steve Lowy at WADAC for further details. These events are very popular, free to enter and many from WADAC get involved.

Finally, a quick early mention re the Senior Endurance Christmas get together Wednesday 15th December. A big thank you to Cathy Kinnear and Kate Green for organising this for all Over 18 senior endurance members at The Bishop On The Bridge. Please sign up now as we must have 75 to make the evening work.

https://www.surveymonkey.com/r/8G5Q9LT

*Where*: the Bishop on the Bridge
*When*: 15th December (the day after Christmas relays - two dates for your diary to make a note if there!).
*What*: a chance to come together after the pandemic and have a Christmas drink to celebrate all our achievements over the last two years both virtually and more recently in-person!
*Price*: £33 / person which will include a welcome drink, small plate and two additional bar tokens!

Keep training well and let's have a busy & successful Autumn/Winter. Training thoughts for the next 2 weeks below.

Thanks,
Coach


W/C 11th October

Monday - easy runs and core with Parky

Tuesday WADAC Session on the TRACK or 800/800/400 all x 3-4 sets. (75 between each 800 rep and 45-60 between the 800 & 400. 2 mins between sets)

Wednesday - 45-60 easy run & core

Thursday WADAC threshold session meet at KG5 then 4 x 6 mins @ threshold off 90 jog out and back along river walk + 8 x 30 sec hills after (75)

Friday Rest

Saturday - easy 45-60 min run if tired. OR - repeat Thursday session if you missed this OR 60 including 6,5,4,3,2,1 mins fartlek off 90 jog on undulating route

Sunday 90-120 mins easy pace on undulating route with some off rd.


W/C 18th October

Monday - easy runs and core with Parky

Tuesday WADAC session grass KG5 - 6 mins threshold (90) + 5 x 4 mins or 1200 off (90) + 2 x 400 or 80 secs fast (60)

Wednesday 45 easy & Core

Thursday WADAC Threshold Session meet at KG5 then 2 x 10 mins at threshold off (2) + 6-8 x 30 sec fast hill off (75)

Friday Rest

Saturday 45-60 easy if tired OR repeat Thursday if you missed this session OR 60 including 6,5,4,3,2,1 mins fartlek off 90 jog.

Sunday - As per last weekend 90 - 120 mins undulating route with some off rd

Nick Anderson
nick@runningwithus.com