Training Overview - Preparatory Period 1


Preparatory Period 1
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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