Training Overview : Preparatory Period 2
Preparatory Period 2
Mid December-late January
Aims to develop: Maintain aerobic fitness during Christmas break, keep the sessions going...and turn head off from racing until Australian Masters Athletics Half Marathon on 10 January, follow that up with ACT Masters 10000m Championships late January...re-evaluate.
Training Goal: Aim to fit in these three sessions each week plus minimum one long run 90 minutes plus.
Long XC intervals: 6,5,4,3,2,1 min, 1 minute recovery jog, maximum threshold to above maximum threshold (no time pressure)
Long Intervals (track or XC):, 4 minute recovery: Set: 2000m, 1500m, 1200m, 800m, 400m (under time pressure)
Short Progressive Lactate Intervals: 600m, 500m, 400m, 300m, 200m with 1 minute/100m jog recovery (track or XC)
All sessions to begin and conclude with stretching and 4 x 100m strides, also progressive. Core / upper body conditioning 4-5 times per week, small doses.
The period is slightly different than previous years with the half marathon thrown in. The last time I did this was in the 2009/10 track season. I had a good half marathon and some good form on the track as well.
The main reason for doing a long set on track is to get some track rhythm. I'm finding the Woden surface too soft and unstable, copping a few lower leg niggles. AIS surface is too hard, especially in colder weather, but it is a nice surface to groove some rhythm on. I'm tempted to reduce races on the Woden surface in 2016...let's see what the club comes up with first (some problems with the throwing facilities at Woden).
Mid December-late January
Aims to develop: Maintain aerobic fitness during Christmas break, keep the sessions going...and turn head off from racing until Australian Masters Athletics Half Marathon on 10 January, follow that up with ACT Masters 10000m Championships late January...re-evaluate.
Training Goal: Aim to fit in these three sessions each week plus minimum one long run 90 minutes plus.
Long XC intervals: 6,5,4,3,2,1 min, 1 minute recovery jog, maximum threshold to above maximum threshold (no time pressure)
Long Intervals (track or XC):, 4 minute recovery: Set: 2000m, 1500m, 1200m, 800m, 400m (under time pressure)
Short Progressive Lactate Intervals: 600m, 500m, 400m, 300m, 200m with 1 minute/100m jog recovery (track or XC)
All sessions to begin and conclude with stretching and 4 x 100m strides, also progressive. Core / upper body conditioning 4-5 times per week, small doses.
The period is slightly different than previous years with the half marathon thrown in. The last time I did this was in the 2009/10 track season. I had a good half marathon and some good form on the track as well.
The main reason for doing a long set on track is to get some track rhythm. I'm finding the Woden surface too soft and unstable, copping a few lower leg niggles. AIS surface is too hard, especially in colder weather, but it is a nice surface to groove some rhythm on. I'm tempted to reduce races on the Woden surface in 2016...let's see what the club comes up with first (some problems with the throwing facilities at Woden).
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