Training Overview 2017-2018
Using the same basic periodisation structure I've used since 2009 has enabled me to hit form when it matters and arrive injury free. There is always scope for changes to individual sessions in certain periods. Some changes work, others not. As before I'll aim for a peak period roughly every six months and work backwards from the 2018 World Masters Athletics Championships in Malaga, November 2018.
What worked in the last year between Lyon and Perth was a focus on 800m to 3000m speeds 1-2 sessions per week. Another was running the longer distance of 8km to 10km in monthly club cross country handicap races. What I missed was travel to more competitions to find more runners at my level at the right time. I also missed more sessions or races on track at the right time due to timing of WMA Championships and a late winter. Training will mostly be done on grass or soft surfaces
Preparatory Period 1
November-mid January 2017
Aim to be in race shape by 27 January 2017 (55th birthday, new age cat)
Training goal: Aim to fit in no more than 3 of the sessions below each week plus one dedicated session or race of maximum threshold running up to one hour duration.
Maximum threshold running of 20-60 minutes
Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at or just below maximum threshold
5-6 x 2.5-3min, 1 minute recovery jog at maximum threshold
Race Pace Lactate intervals: short (or step down) intervals at race pace
Power: 300m hills on moderate incline, high hips
150m hills moderate incline, high hips, weekly (alternate with 300m hills)
Race pace lactate intervals
Track races
All sessions begin with stretching and 4-5 x 100m strides
Direct Preparatory Period 1
Mid January to Mid March 2017
Aims to develop: Aerobic endurance, race pace, specific speed, power. Special focus on speeds for 800m-3000m and kick down.
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week
Race Pace Lactate intervals: short (or step down) intervals at race pace
Long intervals, long recovery: 1000-2000m with long recovery at race pace
Race Conditioning: Track, road or cross country races
All sessions begin with stretching and 4-5 x 100m strides
Competition Period 1
Mid-March to End April 2017
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 Pace Lactate intervals: short (or step down) intervals at race pace
Long intervals (or step down), long recovery: 2000m-400m with long recovery at race pace
Race Conditioning: Track, road and XC road races
All sessions begin with stretching and 4-5 x 100m strides
What worked in the last year between Lyon and Perth was a focus on 800m to 3000m speeds 1-2 sessions per week. Another was running the longer distance of 8km to 10km in monthly club cross country handicap races. What I missed was travel to more competitions to find more runners at my level at the right time. I also missed more sessions or races on track at the right time due to timing of WMA Championships and a late winter. Training will mostly be done on grass or soft surfaces
Preparatory Period 1
November-mid January 2017
Aim to be in race shape by 27 January 2017 (55th birthday, new age cat)
Training goal: Aim to fit in no more than 3 of the sessions below each week plus one dedicated session or race of maximum threshold running up to one hour duration.
Maximum threshold running of 20-60 minutes
Long intervals: 6,5,4,3,2,1 min, 1-2 minute recovery jog at or just below maximum threshold
5-6 x 2.5-3min, 1 minute recovery jog at maximum threshold
Race Pace Lactate intervals: short (or step down) intervals at race pace
Power: 300m hills on moderate incline, high hips
150m hills moderate incline, high hips, weekly (alternate with 300m hills)
Race pace lactate intervals
Track races
All sessions begin with stretching and 4-5 x 100m strides
Direct Preparatory Period 1
Mid January to Mid March 2017
Aims to develop: Aerobic endurance, race pace, specific speed, power. Special focus on speeds for 800m-3000m and kick down.
Training Goal: Aim to fit in no more than 3-4 of the sessions below each week
Race Pace Lactate intervals: short (or step down) intervals at race pace
Long intervals, long recovery: 1000-2000m with long recovery at race pace
Race Conditioning: Track, road or cross country races
All sessions begin with stretching and 4-5 x 100m strides
Competition Period 1
Mid-March to End April 2017
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 Pace Lactate intervals: short (or step down) intervals at race pace
Long intervals (or step down), long recovery: 2000m-400m with long recovery at race pace
Race Conditioning: Track, road and XC road races
All sessions begin with stretching and 4-5 x 100m strides
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