Seniors’ Endurance Training w/c 17.10.2022

IMPORTANT: Please bring trail shoes or spikes to Thursday’s session.

The fitness focus will be lactate shuttling; we will be working around (above and below) threshold pace (the pace you can run for around an hour for most people).

The technical focus will be more XC focused.

Suggested Drills (and technical work) for the week

Laps of Nan-Nook wood

Straight Leg Run

B-march

B-skip

Srides focusing on arm drive

Tuesday Session

8 mins easy warm up

1 minute, 2 minutes, 4 minutes, 8 minutes, 8 minutes, 4 minutes, 2 minutes and then 1 minute at ‘max effort for that time’. With 2 minutes at a recovery pace (probably 5-10s per km slower than marathon pace) between each effort

8 mins Cool Down

Thursday Session

20 mins easy warm up including (extra) drills

4 TIMES:

400 m @ marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 200m @ 5km pace, 200m @ half-marathon pace, 400m @ marathon pace

5 mins Cool Down

Weekend Session

Long run with a stride (accelerate to 90% sprint pace, hold for 20 breaths then decelerate) every 1km