Training Overview - Direct Preparatory Period 2

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

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