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

Comments

Janene said…
Welcome back Brucie. It was great to catch up with you and Minnie at brunch :o).
Quick question - if one is doing tempo runs at HM pace. Is that 'current' HM pace or 'goal' HM pace?
August 1, 2011 at 7:17 PM
SBx said…
it is your current pace or just below the level where you start to accumulate lactate. The easiest way to find the right pace is to warm up, increase pace slowly until you start to breathe harder, then back off the pace a bit.
August 2, 2011 at 8:28 AM
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