Secret Blog for Killing Track and Parkrun PBs

Time in 2009 AMA Champs=32:55 Season's Best=33:15 ACT Record=32:25 Goal Time=32:24 0r 77.8 seconds/lap Result:33:12 Splits (304, 314,(took lead)319,319,320[16:17@5k],325,325,325,325,315) SB by 3 seconds, 1st overall. KM in last 7 days=80 Conditions: Sunny, warm (27) and breezy

27 March Long Intervals: On grass 4min, 3min, 2min, 1min LT intervals with 2min jog between ; 4 x 100m strides. KM in last 7 days=110 28 March LT run: 8km XC @ 3:40/km. KM in last 7 days=103 29 March Lactate intervals: 5 x 300m (48-49=4:05), 100jog rec; 4 x 100m strides. KM in last 7 days=101 31 March 4 x 100m strides ; 400m 71. KM in last 7 days=85

All hard sessions now done, just last minute preparation for races and ticking over. 15 March: Lactate intervals 5 x 300m (47-49=403) with 100m jog recovery (40sec) ; 5 x 300m tempo (54-58) with 100m jog recovery (40sec) 4 x 100m strides x 2. KM in legs last 7 days=92 17 March: Lactate intervals 5 x 200m (33-31=2:42) with 200m jog recovery (80sec) ; 4 x 100m strides. KM in last 7 days =80 20 March: 1500m 4:22 Recent PB (1992)by 1.5 seconds & 2nd ACT Champs M of my friends: A=PB, K=near SB, G=PB, k=near PB, V=PB & 3rd ACT Champs F KM in last 7 days =72 21 March: 800m 2:11.2 Recent PB (1992)by .7 seconds of my friends E=PB, G=PB, K=SB, V=PB KM in last 7 days =77 23 March: 1200m 3:38 ; 1200m 4:30 tempo ; 4x100m strides x 2. KM in last 7 days=84 25 March: 5000m 15:58.3 Recent PB (1992) by 4 seconds of my friends: A=PB, E=PB, G=PB, K=SB 800, k=PB, V=PB. KM in last 7 days=91

After one final injection of distance into the schedule, peaking at 140km for the week to 4 March, soon it's time to taper. Will hold 120km in legs until 11 March, then gradually reduce load to 80km per week and hold at that level until after Nationals on first weekend of April. 4 March: Raced with heavy legs still managing a recent PB for the mile and a playful 5km as a warm down only 12 seconds off last season's RPB. KM in legs last 7 days= 140 6 March: 1000m 256 on wet track, 4 x 100m strides x 2, 2000m 740 pacing tempo. KM in legs last 7 days= 125 8 March: Lactate intervals 5 x 300m (47-50=4.06) with 100m jog recovery (40sec) ; 4 x 100m strides x 2. KM in legs last 7 days=120 11 March: Track race 1500m Pennington 4:24.6 ; 2970m paced tempo run (spiral) 9:20 [9:25 3km approx]. KM in last 7 days=115 12 March: Start distance volume taper 13 March: 1200m 335, 800m 221, 600m 144 , 400m 64 - all with 15 minutes recovery (last very hard workout). KM in last 7 days=101

Competition Period 2 March - April Aims to develop: Competition organisation, peaking for ACT and National Championships Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach season race goals Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =10/10, weekly All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Direct Preparatory Period 2 Mid January - February Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =9/10, weekly Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 2 Mid December-Mid January Aims to develop: Maintain aerobic fitness during Christmas break...and turn head off from racing...eat Christmas pudding Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 6,5,4,3,2,1 min, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once 6 x 2.5min, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly) All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Competition Period 1 November-mid December Aims to develop: Competition organisation, peaking Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach race goals Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, effort =10/10, weekly All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Direct Preparatory Period 1 October Aims to develop: Aerobic endurance, race pace, specific speed, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once Race Conditioning: Track races, fun run, BBQ stakes, monthly handicap, effort =8/10, weekly to monthly Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 2 August to September Aims to develop: Aerobic endurance, race pace, speed, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 6,5,4,3,2,1 min, 2 minute recovery jog at upper mid threshold, effort=7/10, weekly once 1200m, 800m, 600m, 400m, 30sec-1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once 150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly) All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional

Preparatory Period 1 April to July Aims to develop: Aerobic endurance, strength, power Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once Long intervals: 4 x 5min, 2 minute recovery jog at mid threshold, effort=5/10, weekly once 6 x 2.5min, 2 minute recovery jog at upper mid threshold, effort= 6/10, weekly once Race Conditioning: XC races, fun run, BBQ stakes, monthly handicap, effort =8/10, monthly Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once All sessions begin and conclude with stretching and 4 x 100m strides Plyometrics, strength training, core stability, yoga optional