Training Overview : Direct Preparatory & Competition Periods 3
It's been 5 solid months of base work interspersed with a few races. I'll post the volume at the end of this. It's been better than anything I've done as a Masters athlete. The few races I've done have gone well, even when ill back in April (with the exception of Australian Running Festival 10km, lungs full of muck).
Working backwards from Lyon: The schedule there 8000m XC, two days rest, 5000m, two days rest, 10000m.
The only things missing in my training are set out below. That means getting back into some specific speed work for the 5000m without losing what I've worked so hard to build up.
As for the racing I have been inventing my own of late and will continue to do that, especially on track. I will do on my own on track when the conditions are right. Road and XC races are easier to find although most will be low-key handicap type.
Training Overview - Direct Preparatory Period 3 - June
Aims to develop: 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
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, XC races, Road 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
Training Overview - Competition Period 3 - July - August 10
Aims to develop: Competition organisation, peaking for World Masters Athletics Championships, Lyon France
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, XC races, Road races effort =10/10, weekly
All sessions begin and conclude with stretching and 4 x 100m strides
Training volumes for 2015 & 1986 (not my best year but no stats prior to '86) Volumes for June-August 2015 are estimates.
Working backwards from Lyon: The schedule there 8000m XC, two days rest, 5000m, two days rest, 10000m.
The only things missing in my training are set out below. That means getting back into some specific speed work for the 5000m without losing what I've worked so hard to build up.
As for the racing I have been inventing my own of late and will continue to do that, especially on track. I will do on my own on track when the conditions are right. Road and XC races are easier to find although most will be low-key handicap type.
Training Overview - Direct Preparatory Period 3 - June
Aims to develop: 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
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, XC races, Road 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
Training Overview - Competition Period 3 - July - August 10
Aims to develop: Competition organisation, peaking for World Masters Athletics Championships, Lyon France
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, XC races, Road races effort =10/10, weekly
All sessions begin and conclude with stretching and 4 x 100m strides
Training volumes for 2015 & 1986 (not my best year but no stats prior to '86) Volumes for June-August 2015 are estimates.
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