Training Period : Preparatory Period 2

Last 3 months an average of 120km+ per week. Terrain not conducive to all the sessions, although a PB power hill yesterday and today's effort demonstrate some of the good elements are there. Tomorrow at the xc handicap and in a fortnight at City2Surf should reveal the truth of where I am really at. Power and race pace I think are the missing elements.

Mistakes made last yearly cycle...
power hills deeper into the cycle (ankle stopped that in 2010-11)
and do regular 400s on track along with the hills (ankle stopped that in 2010-11)
train more on soft surfaces and wear nicer shoes
don't put water on the head in a 10km race
be at optimal race weight for longer periods
race more 800s and 1500s (ankle stopped that in 2010-11)
keep the base, maintain the km output
stretch, warm-up, plank

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

or on track

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