Training Overview 2015-2016
Little Changed from previous years. Shift back to how I originally trained in 2009/2010 with more emphasis on power and speed for shorter races 800m-3000m.
Direct Preparatory Period 1
October 1-30
Aims to develop: Aerobic endurance, race pace, specific speed, power. Special focus on speeds for 800m-3000m.
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 Key sessions/goals: 800m: 4 x 200m, 200m float, total time <2:05 ; 1500m 5 x 300m, 100m jog, total time <4:05 ; 3000m 5 x 600m, 60 seconds recovery, total time <9:00
Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once
Race Conditioning: Track races including One Hour, fun run, BBQ stakes, monthly handicap, effort =9/10, weekly to monthly
Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=9/10, weekly once
All sessions begin and conclude with stretching and 4 x 100m strides
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 goals: 2015 best in all races 800m-5000m
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
Preparatory Period 2
Mid December-Mid January
Aims to develop: Final Preparation for and Recovery from Half Marathon
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
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
Competition Period 2
March 1 - April (end of track)
Aims to develop: Competition organisation, peaking for Victorian, 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
Preparatory Period 3
April 20 (end of track) - Mid June
Aims to develop: Maintain aerobic fitness during a break from track racing and prepare for European summer or City2Surf (with modified program)
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=7/10, 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
Direct Preparatory Period 3
Mid June - late August
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
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
Competition Period 3
September - end October/ early November (World Masters Athletics Championships)
Aims to develop: Competition organisation, peaking for World Masters Athletics 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
Direct Preparatory Period 1
October 1-30
Aims to develop: Aerobic endurance, race pace, specific speed, power. Special focus on speeds for 800m-3000m.
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 Key sessions/goals: 800m: 4 x 200m, 200m float, total time <2:05 ; 1500m 5 x 300m, 100m jog, total time <4:05 ; 3000m 5 x 600m, 60 seconds recovery, total time <9:00
Long intervals, long recovery: 1000-2000m with long recovery at race pace, effort= 9/10, weekly once
Race Conditioning: Track races including One Hour, fun run, BBQ stakes, monthly handicap, effort =9/10, weekly to monthly
Power: 150m hills on slight to moderate incline, jog back recovery, high hips, effort=9/10, weekly once
All sessions begin and conclude with stretching and 4 x 100m strides
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 goals: 2015 best in all races 800m-5000m
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
Preparatory Period 2
Mid December-Mid January
Aims to develop: Final Preparation for and Recovery from Half Marathon
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
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
Competition Period 2
March 1 - April (end of track)
Aims to develop: Competition organisation, peaking for Victorian, 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
Preparatory Period 3
April 20 (end of track) - Mid June
Aims to develop: Maintain aerobic fitness during a break from track racing and prepare for European summer or City2Surf (with modified program)
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=7/10, 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
Direct Preparatory Period 3
Mid June - late August
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
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
Competition Period 3
September - end October/ early November (World Masters Athletics Championships)
Aims to develop: Competition organisation, peaking for World Masters Athletics 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
Comments