Training Overview - Direct Preparatory Period 1 & Training Overview - Competition Period 1

Direct Preparatory Period 1
Mid-August-September

Aims to develop: Aerobic endurance, race pace, specific speed, 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

Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 800-2000m with long recovery at race pace, effort= 9/10, weekly once

Race Pace Step down intervals: step down race pace lactate intervals with longer recovery, multi-paced

Race Conditioning: Track races, fun run, BBQ stakes, monthly handicap, effort =8/10, weekly to monthly

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

Competition Period 1
October-mid November

Aims to develop: Competition organisation, peaking

Training Goal: Sessions with high intensity, recovery runs and targeted sessions in between races to reach race goals

Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 800-2000m with long recovery at race pace, effort= 9/10, weekly once

Race Pace Step down Lactate intervals: step down race pace lactate intervals with shorter recovery, multi-paced

Race Conditioning: Track races, effort =10/10, weekly

All sessions begin and conclude with stretching and 4 x 100m strides

Plyometrics, strength training, core stability, yoga optional

In simple terms:

Will do some strides before and after the session, time them, set a goal for the fastest effort. My goals over course of season: 15 seconds, 14 seconds, sub-14

Once a week will do 100m strides, then a mix of 200, 300, 400 until I have achieved 800m race pace for all distances with longer recovery. Once achieved they will become lactate intervals by shortening the recovery. Aiming to do this by mid-September. My goals over course of season: 100m sub-14, 200m sub-30, 300m sub-48, 400m sub-64

Long intervals, long recovery 1000m–2000m. Start at 10km pace, reduce to 5000m pace, then 3000m pace over next two blocks. My goals: 2000m 6:30, 2000m 6:20, 2000m sub-6:10.

Race pace step down intervals. Will do 2000m, 1500m, 1200m, 800m, 400m at Stromlo with up to 5 minutes recovery, reducing to 200m walk recovery over next two blocks. Use the 100m posts at Stromlo. On track in Competition Period 1 on track: 2000m(20-21), 1600m(19-20), 1200m(18-19), 800m(17-18), 400m(16-17) with 200m walk recovery. Multi paced: On track see brackets for 100m speed my goals.

Season goals: 10000m sub-33:20, sub-33:00 -- 5000m sub-16:00, sub-15:50 – 3000m sub-9:30, sub 9:20 – 1500m sub-4:30, sub-4:25 – 800m sub-2:16, sub-2:12