Seniors’ Endurance Training w/c 12th January

Well done to all those who competed in the Cross Country on Sat – we had a good turn out. Your reward is another intensive training week:

SUNDAY 12th Easy 2 or 3 mile run
MONDAY 13th 5 mile steady
TUESDAY 14th 4 x 800 (400 jog recovery) 2 X 300m fast (300m walk rec) 1mile warm up 1mile warm down
WEDNESDAY 15th 5 mile steady
THURSDAY 16th Fartlek 2 x (2min, 3min, 4min) 1mile warm up, 1mile warm down (long efforts) On track 2 x 200 fast (200m walk recovery)
FRIDAY 17th Rest day
SATURDAY 18th Race or sustained run

The January schedule builds on the platform and training cycle applied in December. This form of Winter work will evolve slowly through February. More “radical” changes targeted at track aims will start to be introduced during March.

On some sessions a small element of speed continues but this is limited at this time of the year. The emphasis for most of the group at this stage of the year are longer races and cross country.

The mileage (if fully followed) is the same at 30 – 35+ miles / week but this will vary from runner to runner. We will need to assess each athlete’s ability (desire) to follow the mileage component but for most the two faster group sessions together with a longer run and a race/ tempo (park) run will be sufficient to ensure progress and improvement.

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