Training Overview Preparatory Period : World Masters Athletics Championships Perth 2016
Working backwards from Perth WMA in October November: The schedule for me there 8000m XC, two days rest, 5000m, two days rest, 10000m, a few days rest Half Marathon.
I'll be using the current form I have to build into a preparatory period that lasts four months long, broken up by the usual July holiday in France and concludes with City2Surf 14km road race in Sydney on August 14. It will include two races a month of 10km or more (except July) and a simple training structure. Volume of training will continue to be average of 110km per month or more
Training Overview - Preparatory Period April-August
Training Goal: Aim to fit in no more than 3 of the sessions below each week
Long step down intervals, long recovery: 2000m-400m with 4 minutes recovery at race pace on track or cross country surface
Long intervals at 5000m pace: 2-5 x 800m efforts at 2:32 or better with 3 minutes recovery on track or cross country surface
Strength Hills: 2-4 hill loops of 4 minutes (1.1km) on slight to moderate incline, some faster sections jog/walk back recovery
Race on road or cross country or time trial
Additional non-session: 4-5 x 100m strides at 14-15 seconds or short power hills of 15-20 seconds
I'll be using the current form I have to build into a preparatory period that lasts four months long, broken up by the usual July holiday in France and concludes with City2Surf 14km road race in Sydney on August 14. It will include two races a month of 10km or more (except July) and a simple training structure. Volume of training will continue to be average of 110km per month or more
Training Overview - Preparatory Period April-August
Training Goal: Aim to fit in no more than 3 of the sessions below each week
Long step down intervals, long recovery: 2000m-400m with 4 minutes recovery at race pace on track or cross country surface
Long intervals at 5000m pace: 2-5 x 800m efforts at 2:32 or better with 3 minutes recovery on track or cross country surface
Strength Hills: 2-4 hill loops of 4 minutes (1.1km) on slight to moderate incline, some faster sections jog/walk back recovery
Race on road or cross country or time trial
Additional non-session: 4-5 x 100m strides at 14-15 seconds or short power hills of 15-20 seconds
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