Direct Preparatory Period 2

Despite a couple of setbacks I'm still on track for what I set out to do this season and beyond. That's largely due to the in-built recharge training block we all do from mid-December to late January. I've had five big training weeks of seven averaging well over 120km/week. It's approaching the consistent training I had mid-year leading up to my good races (Gold Coast Half Marathon, Canberra Times Fun Run, Goulburn Fun Run, City2Sea). My recent training sets at Stromlo are as good as I've ever done. I still need 3-4 weeks of consistent training 120km+, largely to get down to racing weight and add some strength endurance. Working back from Australian Masters Athletics Championships in April our club have four out of five weeks where a 3000m/5000m is scheduled for 7:50pm, two of those combined with Athletics ACT. That's what we will all be working towards, keeping the volume high, doing all the sessions, staying niggle free and one final taper around 10-14 days before the AMA Championships.

Biggest changes to what we have been doing is the re-introduction of short lactate sessions and some very special paced long intervals sets we do on track.

Direct Preparatory Period 2
February 1 - 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