Seniors’ Endurance Training w/c 19th January

All that Christmas eating should be a distant memory now, so we’ll all need to think of new excuses: Yes, it’s another intensive week. Tuesday looks like one of those “I’ll be glad when it’s over” sessions.

SUNDAY 19th Long run
MONDAY 20th 5 miles steady
TUESDAY 21th 10 X 400m (200m jog recovery) 3 x 150 fast walk back recovery
WEDNESDAY 22nd 3 miles steady
THURSDAY 23rd 3 miles Fartlek (short 100m – 300m efforts) 1mile w/u 1mile w/d
FRIDAY 24th rest day
SATURDAY 25th 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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