Training Overview : Direct Preparatory Period 1 and Competition Period 1
After Canberra Times Fun Run and an easier week we move to getting ready for track and racing track. In the Direct Preparatory Period we introduce some small lactate sessions and graduate to longer lactate sessions, time trials and some play racing. In the competition period we target key races and incorporate some specific sessions to meet our goals for 2014. The outcome from these races will highlight what needs to be adjusted for each of us leading up to the championships in March / April.
September 15 - October 30
November 1 - mid December
Training Overview - Direct Preparatory Period 1
September 15 - October 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 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
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 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
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