Saint Malo : Long Beach Run 90 minutes ; Direct Preparatory Period
Very windy (kite surfers loving it, deserted otherwise), some drizzle for a run from Hotel at low tide twice to end of beach and back. 90 minutes all up.
This morning a very long walk along beach promenade, window shopping in the old Fort town.
I'll spend remaining time here in France bridging to the next training and racing blocks. Next up...
Direct Preparatory Period ? (forgot the number!)
Mid-August - Mid-October
Aims to develop: Aerobic endurance (play races), race pace (especially 3000m-5000m), specific speed (<3:00/km), power (short hills and cycling with indoor trainer)
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 (including structured fartlek): short intervals at race pace, effort=9/10, weekly once-twice
Long step down intervals, long recovery: 2000-400m with long recovery at race pace (Stromlo session), effort= 9/10, weekly once
Race Conditioning: Track races, fun runs, BBQ stakes, monthly handicap, effort =9/10, weekly to monthly
Power: 150m hills on steep to moderate incline, jog back recovery, high hips. Additional power sessions on bicycle, effort=9/10, weekly once-twice
All sessions begin and conclude with stretching and 4-5 x 100m strides. Non-specific strength training upper body/core enhanced. Technical/video sessions enhanced.
This morning a very long walk along beach promenade, window shopping in the old Fort town.
I'll spend remaining time here in France bridging to the next training and racing blocks. Next up...
Direct Preparatory Period ? (forgot the number!)
Mid-August - Mid-October
Aims to develop: Aerobic endurance (play races), race pace (especially 3000m-5000m), specific speed (<3:00/km), power (short hills and cycling with indoor trainer)
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 (including structured fartlek): short intervals at race pace, effort=9/10, weekly once-twice
Long step down intervals, long recovery: 2000-400m with long recovery at race pace (Stromlo session), effort= 9/10, weekly once
Race Conditioning: Track races, fun runs, BBQ stakes, monthly handicap, effort =9/10, weekly to monthly
Power: 150m hills on steep to moderate incline, jog back recovery, high hips. Additional power sessions on bicycle, effort=9/10, weekly once-twice
All sessions begin and conclude with stretching and 4-5 x 100m strides. Non-specific strength training upper body/core enhanced. Technical/video sessions enhanced.
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