Training Overview - Preparatory Period 2

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

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