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.
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 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

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