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...

The first part of the season comes to a close. Racing on Thursdays leaves us less aerobically fit than we were before the end of winter. It also leaves us with niggles. Those who didn't reduce the workload or race too much will be in a good position already in the new year. Some hard back to basics over the season festive can put us all in good shape. This year Easter is earlier than last and two of us are going to NZ for the Oceania Championships.

We already started this training on the weekend. Key session is the 2.5-3min intervals done very hard, 621, the strides and either the 300m hills or 400m efforts on the track (but only if the niggles are gone). On Saturday we included some hills in the 3 minute session.

For me less pressure of racing also allows higher volume (120km+ weeks). I will maintain high volume until the end of this cycle with the exception of a mini 4 day taper for the 10000m on the track in two Thursdays.

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 2.5-3 min, 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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