Preparatory Period 1 mid December to late January 2018

Today a long run of 90 minutes out and back in the countryside along the Molonglo River. Middle section of 20 minutes included a threshold run. It was very peaceful out there until I ran through a pack of triathletes out for their run on the same track.

Big rains expected tomorrow here. I have a session scheduled in the morning. Will have to see when the rain is coming.

I've revised the Prep 1 training block from last summer. Only changes are to beefing up threshold runs and power hills being incorporated into long interval sessions. Dates will be revised when I see a track program for 2018. I can't begin this block until the magpie stops swooping which should be in a fortnight.

Preparatory Period 1
mid December to late January 2017

Training goal: Aim to fit in no more than 3-4 of the sessions below each week, weekly volume 110km to 140km

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, 400m or 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 Hills will be incorporated into long XC intervals as I have been doing for the last 5 months

Maximum threshold running of 20-40 minutes

Track or road races

PLUS Long Runs of 75-120 minutes

Comments

Post a Comment

Popular posts from this blog

Long Intervals

Of me: Early set. Same set as last 2 weeks, quicker again. 2000m (631), 1600m (5:13), 1200m (3:57)[first 4 efforts at 10km pace], 800m (2:30), 400m (69)...all with 200m recovery. Running technique much better. Form much better...not sure how much the form is due to iron jab or 5 weeks of consistent training and some great sessions. Of the others: I paced 5200m at exactly 4mins/km. Roget and Tori did what they could at that pace. Maria did 3 x 1000m. Janene on her own did similar to other weeks in the 4:10-4:15 range. Heidze did 1600m, 1200m, 800m, 400m and looking very comfortable in doing so. Kathy some strides. Helen this morning 4 x 7 minutes.
Read more

Surf Beach Tempo Run 14km ; Training Plan, Racing Update Australian Masters Athletics Championships 2024

Image
Early morning 14km tempo run at Surf Beach on low tide. Weather cool, light winds from the south and cloudy until the sun came up. I was again racing the incoming tide, feeling great today. Weekly Volume from the last 8 weeks as follows: 95km, 114km, 116km, 140km, 138km, 122km, 127km, 122km. This is normal base training for me I usually do in winter. No racing until 29th March 2024 with the Australian Masters Athletics Championships in Hobart Tasmania. Working back from there: 10 day Taper begins 19th March ; arrive in Tasmania 9th March ; Direct preparation for Australian Masters Athletics Championships commences 9th February ; Structured training resumes 1st January 2024. Base training until New Years Eve. Australian Masters Athletics Championships Entries open 17th November.
Read more