Training Overview : Road to World Masters Athletics Championships Malaga 2018 Training Update
Preliminary program for World Masters Athletics Championships Malaga 2018 has been released. I am committed to 8000m XC, 10km road, 5000m track and either 1500m or Half Marathon (timetable clash). I'll aim for a two peak program with Australian Masters Athletics Championships in Perth, April 26-29 April 2018 and World Masters Athletics Championships Malaga September 5-16 2018.
As I've done since 2009 I'll use a series of base training, race preparation and racing blocks for each peak. I didn't invent the training structure and race tactics, coach of Hicham El Guerrouj did. It's available freely on the web and modified translation in this blog.
First training block commenced after Australian Masters Athletics Championships in mid-June and runs through until late October 2017. Basically high volume (120km/week average), one major race per month with a 2-3 day taper and 2-3 long interval training sessions per week, mostly on soft surfaces that include hills.
2017 Races were July: Gold Coast Half Marathon ; August: City2Surf 14km ; (and will be) September: Canberra Times Fun Run 14km ; October: Burnie 10km Fun Run.
As has been every year since 2008 I escaped to France for July soon to watch Tour de France cycling and ran up some mountains on the route including Col du Galibier twice. I now aim to leave for Europe day after City2Surf 2018. It will be a three week training block including altitude camp and some flat sessions and Parkruns.
Cross Country is the first event in Malaga and that will be the key focus. Malaga cross country course has a power/strength hill each of 4 laps. I've been doing a set at Stromlo that closely resembles each lap of the course at Malaga. Some of those sets have been around 3:12/km which is much quicker than I've done in the past. Track is a different story. I won't be heading there for another 2 weeks.
I've booked a hotel near the main stadium in Malaga, flights and entries are next. Everything is tracking well so far.
I have two check points before Australian Masters Athletics Championships in Perth, April 2018. They are Burnie 10km and Australian Masters Games 800m, 1500m on three consecutive days, late October 2017 ; Oceania Masters Athletics Championships Dunedin NZ January 2018 with 8000m XC, 5000m, 800m, 1500m over a week. Some more track and cross country will be included along the way.
Once again, nothing else matters except Australian Masters Athletics Championships in Perth, April 26-29 2018 and World Masters Athletics Championships Malaga September 5-16 2018.
As I've done since 2009 I'll use a series of base training, race preparation and racing blocks for each peak. I didn't invent the training structure and race tactics, coach of Hicham El Guerrouj did. It's available freely on the web and modified translation in this blog.
First training block commenced after Australian Masters Athletics Championships in mid-June and runs through until late October 2017. Basically high volume (120km/week average), one major race per month with a 2-3 day taper and 2-3 long interval training sessions per week, mostly on soft surfaces that include hills.
2017 Races were July: Gold Coast Half Marathon ; August: City2Surf 14km ; (and will be) September: Canberra Times Fun Run 14km ; October: Burnie 10km Fun Run.
As has been every year since 2008 I escaped to France for July soon to watch Tour de France cycling and ran up some mountains on the route including Col du Galibier twice. I now aim to leave for Europe day after City2Surf 2018. It will be a three week training block including altitude camp and some flat sessions and Parkruns.
Cross Country is the first event in Malaga and that will be the key focus. Malaga cross country course has a power/strength hill each of 4 laps. I've been doing a set at Stromlo that closely resembles each lap of the course at Malaga. Some of those sets have been around 3:12/km which is much quicker than I've done in the past. Track is a different story. I won't be heading there for another 2 weeks.
I've booked a hotel near the main stadium in Malaga, flights and entries are next. Everything is tracking well so far.
I have two check points before Australian Masters Athletics Championships in Perth, April 2018. They are Burnie 10km and Australian Masters Games 800m, 1500m on three consecutive days, late October 2017 ; Oceania Masters Athletics Championships Dunedin NZ January 2018 with 8000m XC, 5000m, 800m, 1500m over a week. Some more track and cross country will be included along the way.
Once again, nothing else matters except Australian Masters Athletics Championships in Perth, April 26-29 2018 and World Masters Athletics Championships Malaga September 5-16 2018.
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