New training block begins
Direct Preparatory Period 2
Mid January - February
Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue
Long Runs: 90 minutes or more, can combine with long intervals short recovery, session used mostly for fat burning but also preparation for a half marathon in April
LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once
Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice
Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once
Race Conditioning: Track races, effort =9/10, weekly
Power: 150m hills on slight to 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
I started some core stability and upper body conditioning again today. I've been afraid of the power hills since I screwed my ankle 2 years ago. They will start again this week.
Aims to develop: Aerobic endurance, race pace, specific speed, power, rest for minor races
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week according to body fatigue
Long Runs: 90 minutes or more, can combine with long intervals short recovery, session used mostly for fat burning but also preparation for a half marathon in April
LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once
Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice
Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once
Race Conditioning: Track races, effort =9/10, weekly
Power: 150m hills on slight to 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
I started some core stability and upper body conditioning again today. I've been afraid of the power hills since I screwed my ankle 2 years ago. They will start again this week.
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