Longish Run : New Training Block

Today a lower threshold run on the hilly Arboretum loop. Surprisingly at 75 minutes my quickest run on the loop ever. An afternoon loosener made it 24km for the day and well over 120km for the week (I didn't rest up for yesterday).

That leaves one more solid week of around 140km before I ease off for my first racing block.

Racing schedule expected to look like this:

07 October Australian Masters Games 1500m (warm up for)
09 October AMG 5000m

10 October 3000m
17 October 3000m, 1500m handicap
24 October Hour
31 October 1500m
07 November 3000

14 November Victorian 5000m

05 December Lower Grades Zatopek 10000m

Training will look like this until 14 November, then a couple of weeks 10km specific training.

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: long 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