Direct Preparatory Period 2

A bit of a diversion from here on as I am training for a marathon and my best friends are training for much shorter. Of me: I will detail in next days. Of my friends: The training will be a bit more hands on but this is the general gist.

In simple terms:

Stick to the Stromlo set.

We have to enter your events soon...think smart (think to win) and work backwards from there.

Race pace lactate intervals are at no slower than 3:20/km for Steve and Keith.



Direct Preparatory Period 2
December 1-January 5
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

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