Preparatory Period 2 : Reminder
Not much has changed for this period since I compiled it much earlier in the year.
We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base.
I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily.
For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be able to stretch a peak to 6 weeks.
In previous years I've struggled to maintain 120km week monthly average in June and July which meant building the base throughout the track season. This year I've managed to average 120km+ per week for the last 15 weeks. It should mean some good form in October and November before it heats up. We will see.
Below a reminder of what we are on about in August and September along with the pacing notes posted a few days ago.
We should all be in ultra PB shape in two months time. Just to stay uninjured and build up slowly.
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: High Noon track meets,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
We've all had steady progress throughout the base building period. Many are already running PBs in the pacing sessions or at High Noon meets. I can't think of anyone from our core group who hasn't either improved substantially or are at the level of last years season...just off base work. Now it's time to turn up the heat without losing the base.
I never speak of volume in training as everyone has their level of time and commitment. Just doing the right sessions at the right time is enough to improve steadily.
For me I have my level. An average of 120km per month is about all I can fit in and sustain in the base period. I race really well off 100km per week. During a full 10 day taper (I only do 3-4 per year), 80km in the last 7 days gives great results. Once tapered I can only maintain the taper for 3-4 weeks before it needs topping up again. If I combine taper with top-up I might be able to stretch a peak to 6 weeks.
In previous years I've struggled to maintain 120km week monthly average in June and July which meant building the base throughout the track season. This year I've managed to average 120km+ per week for the last 15 weeks. It should mean some good form in October and November before it heats up. We will see.
Below a reminder of what we are on about in August and September along with the pacing notes posted a few days ago.
We should all be in ultra PB shape in two months time. Just to stay uninjured and build up slowly.
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: High Noon track meets,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
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