Preparatory Period 1 : 9 December to late January 2017.

Preparatory Period 1
mid December to late January 2017

I first posted this period plan a few weeks ago. It's the first of three blocks of training leading towards Australian Masters Athletics Championships Perth, April 2018. I'll be using a mix of Parkrun 5km, sessions and Oceania Masters Athletics Championships (Dunedin, New Zealand)to springboard into 2018. I'm already in great form. I'll be running 4-5 Parkrun events over a few weeks to replace track events while the season is in hiatus. Key track sessions will be aimed at the events I am doing in New Zealand (800m, 1500m, 5000m and 8000m cross country).

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

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