Training Overview - Preparatory Period 1
Preparatory Period 1
May to July
May to July
Aims to develop: Aerobic endurance, 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: 4 x 6min, 1 minute recovery jog at mid threshold, effort=6/10, weekly once
6 x 3min, 1 minute recovery jog at upper mid threshold, effort= 7/10, 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
All sessions begin and conclude with stretching and 4 x 100m strides
Plyometrics, strength training, core stability, yoga optional
Try to incorporate long intervals into weekly runs like BBQ stakes or Customs rather than running the event hard.
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