Direct Preparatory Period 2 : Australian Masters Athletics Championships

Late January - February 28
Target sessions for 800m - 10000m

800m specific: Initial season goal <2:12. Set 1: Efforts of 100m initially, increasing to 400m at race pace, 90 seconds recovery. Set 2: Time trial efforts of 400m-800m. Long recovery (3-10 min). Set 3: Lactate intervals of 200m-300m with 30-60 seconds recovery. Set 4: Hill efforts of 2 minutes duration.

1500m specific: Initial season goal <4:30. Set 1: Efforts of 300m initially, increasing to 500m at race pace, 90 seconds recovery. Set 2: Time trial efforts of 800m-1500m. Long recovery (3-10 min) Set 3: Lactate intervals of 300m-400m with 30-60 seconds recovery. Set 4: Short and Middle distance step down XC or track intervals of 800m-200m using beeping watch each 100m at goal pace, 90 seconds recovery.

3000m-10000m: Initial season goal season best. Set 1: Long Step Down XC intervals, 60 seconds recovery. Set 2: Long Step Down XC or track intervals, 2000m-400m using beeping watch each 100m at goal pace, 4 minutes recovery. Set 3: Time trial efforts of 2000m. Long recovery (3-10 min).

Additional: Track races, pacing sessions and Power Hills.

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