Seniors’ Endurance Training w/c 9.1.2023

This week we will be doing some observed running to identify areas to work on in future weeks.

The main set will be focused on improving VO2 Max – the amount of oxygen the body can use during exercise; this is a key parameter in middle to long distance racing.

Suggested Drills for the week

Straight legged running

A-Progression (A-March, A-Skip, A-Run)

B-Progression (A-March, A-Skip, A-Run)

Strides

Tuesday Session

10 minutes warm-up

SEVEN TIMES: 3 minutes at 3km race pace 3 minutes recovery (can be walking)*

8 minutes cool-down

* This is one of the hardest sets of the year; reps 5 and 6 should seem almost insurmountable, rep 7 will only feel achievable because it is the last one…

Thursday Session

20 mins easy warm up – include the suggested drills for the week

FIVE OR SIX TIMES: 800s at 5km race pace with max effort on the straights – recovery until breathing normally

5 mins cool down

Weekend Session

Minimum of 10 minutes warm up

Do a long run (distance will be up to you but this should be your longest run of the week) on a course that has rolling hills or Tatton Park XC.