Training Overview - Competition Period 2


In a normal year the major competition (Australian Masters Athletics Championships) is in late March or April to coincide with Easter. This year the major focus comes in the first weekend in March and the structure is brought forward by a month or so. The second direct prep block for track will be merged with the second competition block.

We have been without a track since early November. I had broken ribs only days after the track closed. The Australian Masters Athletics Championships is conducted over three consecutive days instead of four, leaving no day off for me.

As the program stands I will run 10000m, 5000m and 8000m XC on consecutive days. By necessity I will run the races tactically and not as time trials. That basically means start slowish, find maximum threshold and work a little below that with the help of other runners, save a kick for the last 2000m and last 400m if needed. All year we do sessions that mimic that so little will change.

Another factor for me is running Marathon de Paris a month after the AMA Championships. That means a balance between developing the Sunday long run, the very hard long intervals and taking not too many risks doing the short intervals. However I will have to race one 800m event to win the Pennington club trophy.

I will only have three-four athletes to help in this part of the season as they will be the only athletes traveling to Hobart for the championships and will instead focus on longer events in April. For those who do race AMA the plan will vary according to what they enter in early February.

Training Overview - Competition Period 2

Competition Period 2
January - March/April

Aims to develop: Competition organisation, peaking for ACT and National Championships (and Marathon de Paris)


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

Race Pace Lactate intervals: short intervals at race pace, effort=9/10, weekly once-twice
Typical session: 5 x 400m-800m with 60-15 seconds recovery OR
Four effort step down from 1600-1200m with 60-15 seconds recovery OR

4x200m, 100m jog recovery (sub-800m pace) OR 5 x 300m, 100m jog recovery (sub-1500m pace)


Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once
Typical session: 2000m, 1600m, 1200m, 800m, 400m with 200m walk recovery OR
Three efforts at 5000m pace of around 1600m-2000m reducing to 1200m

with 4 minutes recovery

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


Long Run: Two weekly, one of 90 minutes, one of 20-32km (for me only)

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

Plyometrics, strength training, core stability, yoga optional

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