Virus
It didn't take long to catch the virus I had been trying to avoid in the week leading up to City2Surf...exactly 24 hours after the race. The race itself lowered my immune levels. I'm feeling relaxed about it and relieved.
I've had two days off and today may well be another. Very important I don't let it get to my chest. If I do run today it will only be for 15 minutes. Double that every day until I am back to an hour, then start the speed again, probably next Tuesday.
Next stop is Canberra Times 10km Fun Run on September 9th and another race on the Melbourne Marathon weekend October 14. Looking forward to seeing the track programs come out. Very keen for a 10000m race early in the season.
Preparatory Period 2 August to October
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: 4 x 800m or 5 x 600m or 6 x 500m, 1 minute recovery at 1500m-3000m pace, weekly once
2000m, 1600m, 1200m, 800m, 400m, 30sec-1 minute recovery jog at 10000m, 5000m and 3000m pace, 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 or
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
I've had two days off and today may well be another. Very important I don't let it get to my chest. If I do run today it will only be for 15 minutes. Double that every day until I am back to an hour, then start the speed again, probably next Tuesday.
Next stop is Canberra Times 10km Fun Run on September 9th and another race on the Melbourne Marathon weekend October 14. Looking forward to seeing the track programs come out. Very keen for a 10000m race early in the season.
Preparatory Period 2 August to October
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: 4 x 800m or 5 x 600m or 6 x 500m, 1 minute recovery at 1500m-3000m pace, weekly once
2000m, 1600m, 1200m, 800m, 400m, 30sec-1 minute recovery jog at 10000m, 5000m and 3000m pace, 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 or
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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