Training Cycle 2014-2015

Training Overview - Preparatory Period 1

Preparatory Period 1
May1 to June 15

Aims to develop: Aerobic endurance, strength, 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

Long intervals: 4-6 x 5-8min, 1-2 minute recovery jog at mid threshold, effort=7/10, weekly once

5-6 x 2.5-3min, 1-2 minute recovery jog at max threshold, effort= 8/10, weekly once

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

Power: 300m hills on moderate incline, jog back recovery, high hips, effort=8/10, weekly once

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

Plyometrics, strength training, core stability, yoga optional

Training Overview - Preparatory Period 2

Preparatory Period 2
June 16 to September 30

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

Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at upper mid threshold, effort=7/10, weekly once    and/or

2000m, 1600m, 1200m, 800m, 600m, 400m, 4 minute recovery jog at upper mid threshold, effort= 8/10, weekly once

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

Power: 300m hills on moderate incline, jog back recovery, high hips, effort=8/10, weekly once

150m hills on slight to moderate incline, jog back recovery, high hips, effort=8/10, weekly once (alternate with 300m hills, either weekly)

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

Plyometrics, strength training, core stability, yoga optional

Training Overview - Direct Preparatory Period 1

Direct Preparatory Period 1
October 1-30

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 (or step down) 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, 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

Training Overview - Competition Period 1

Competition Period 1
November 1 - mid December

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 (or step down) 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 =10/10, weekly

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

Plyometrics, strength training, core stability, yoga optional

Training Overview - Preparatory Period 2

Preparatory Period 2
Mid December-Mid January

Aims to develop: Maintain aerobic fitness during Christmas break...and turn head off from racing...eat Christmas pudding

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

Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at upper mid threshold, effort=8/10, weekly once

5-6 x 2.5-3min, 1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once

Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once

150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly)

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

Plyometrics, strength training, core stability, yoga optional

Training Overview - Direct Preparatory Period 2

Direct Preparatory Period 2
Mid January - February 28

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

LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once

Race Pace Lactate intervals: short (or step down) 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

Training Overview - Competition Period 2

Competition Period 2
March 1 - April (end of track)

Aims to develop: Competition organisation, peaking for ACT and National Championships

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

Race Pace Lactate intervals: short (or step down) intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once

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

Training Overview - Preparatory Period 3

Preparatory Period 3
April 8 (or end of track) - Mid June

Aims to develop: Maintain aerobic fitness during a break from track racing and prepare for European summer or City2Surf (with modified program)

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

Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at upper mid threshold, effort=7/10, weekly once

5-6 x 2.5-3min, 1 minute recovery jog at upper mid threshold, effort= 8/10, weekly once

Power: 300m hills on moderate incline, jog back recovery, high hips, effort=7/10, weekly once

150m hills on slight to moderate incline, jog back recovery, high hips, effort=7/10, weekly once (alternate with 300m hills, either weekly)

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

Plyometrics, strength training, core stability, yoga optional

Training Overview - Direct Preparatory Period 3

Direct Preparatory Period 3
Mid June - late July

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

LT Runs: steady runs comfortably hard of 20-50 mins at lower threshold, effort =3/10, weekly once

Race Pace Lactate intervals: short (or step down) 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

Training Overview - Competition Period 3

Competition Period 3
late July - mid August (World Masters Athletics or City2Surf)

Aims to develop: Competition organisation, peaking for World Masters Athletics Championships (or City2Surf with modified program)

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

Race Pace Lactate intervals: short (or step down) intervals at race pace, effort=9/10, weekly once-twice

Long intervals, long recovery: 400-2000m with long recovery at race pace, effort= 9/10, weekly once

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