Training Overview : 2014-2015 Update and Review

I haven't changed a thing since I posted this in April this year. I set out the usual plan to get me to two places: 1. In great shape for Australian Masters Athletics Championships in April -- 2. World Masters Athletics Championships in August. I've used this with good success in the past 7-8 seasons. Sometimes things go wrong along the way, sometimes I make mistakes, sometimes I have bad luck, sometimes things go really well. For the most part things have gone well when it mattered. If things do go wrong along the way my head doesn't get down...I just go back to the plan and work hard.

So what went wrong? This November I got a head cold / chest infection. Last November I had broken ribs. In November 2010 I destroyed a piece of grissle that hold my left peroneal tendons in place. In March this year I wore the wrong spikes in the AMA 10000m, had a great run but damaged my left achilles tendon. Time to move on from my most recent misfortune.

Today two runs, 90 minutes in the Arboretum (running hard on steeper hills), a 30 minute loosener late in the day. My first 120km+ week since before City2Sea

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

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