Preparatory Period 1 : mid December to late January

Preparatory Period 1
mid December to late 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, weekly volume 110km to 150km

10000m Set: Long intervals: 6,6,5,4,3,2,1 min, 1-2 minute recovery jog at or just below maximum threshold OR

Long Step Down Intervals: 2000m, 1500m, 1200m, 800m, 400m either on track or XC

5000m Sets: 5-6 x 3 min, 1 minute recovery jog at maximum threshold OR

5 x 600m, 2 minute recovery at 3:00/km or better either on track or XC

1500m Sets: 5 x 300m with 100m in 60 seconds jog recovery OR

Maximum duration efforts @ 3:00/km or better on track with long recovery OR

800m Sets: 4 x 200m with 200m jog recovery OR

Maximum duration efforts @ 2:50/km or better on track with long recovery OR

Short Lactate Step Down Intervals of 600m, 500m, 400m, 300m, 200m with 90 seconds walk/jog recovery on XC surface

Power: 300m hills on moderate incline, high hips OR

150m hills moderate incline, high hips, weekly (alternate with 300m hills)

Maximum threshold running of 15-30 minutes

Track or road races

PLUS Long Runs of 75-120 minutes