Direct Preparatory Period 1: Australian Masters Athletics Championships Perth
Direct Preparatory Period 1
Late January to 5 April 2018
Building on my good form in Oceania Masters Athletics Championships, first of two major goals for the year is Australian Masters Athletics Championships in Perth, WA. I'll be using target sessions and ACT Masters Championship races to prepare, AMA to be held last weekend in April. Track season in Canberra ends three weeks earlier than AMA Championships. I'll have to train through all of those races with minimal recovery days to avoid peaking early.
ACT Championship Races: 10000m 15 February ; 1500m 8 March ; 800m 15 March ; 5000m 22 March ; Non-Championship 1500m, 3000m or 5000m 5 April
Key sessions:
2000m Step down on XC or track: 2000m, 1500m, 1200m, 600m, 600m with 4 minute recovery. Pace at 3:20/km, aim for 3:10/km or better
Paced sessions on track at 3:10/km. Efforts start at 2000m, all maximum distance covered at goal pace. No more than 3-4 efforts in total
3-5 x 600m efforts with 400m recovery. Pace at 3:00/km, aim at 2:50/km
5-7 x 400m efforts with 400m recovery. Pace mid-60s
100-400m lactate efforts on track
Additional race conditioning: Other track, road or cross country races.
All sessions begin with stretching and 5 x 100m strides, fastest in 14 seconds.
This morning on track 8 x 100m strides (quickest 14.6), 2 x 600m (1:50, 1:46). Evening run up Signal Hill 393m asl and return 63 minutes.
Late January to 5 April 2018
Building on my good form in Oceania Masters Athletics Championships, first of two major goals for the year is Australian Masters Athletics Championships in Perth, WA. I'll be using target sessions and ACT Masters Championship races to prepare, AMA to be held last weekend in April. Track season in Canberra ends three weeks earlier than AMA Championships. I'll have to train through all of those races with minimal recovery days to avoid peaking early.
ACT Championship Races: 10000m 15 February ; 1500m 8 March ; 800m 15 March ; 5000m 22 March ; Non-Championship 1500m, 3000m or 5000m 5 April
Key sessions:
2000m Step down on XC or track: 2000m, 1500m, 1200m, 600m, 600m with 4 minute recovery. Pace at 3:20/km, aim for 3:10/km or better
Paced sessions on track at 3:10/km. Efforts start at 2000m, all maximum distance covered at goal pace. No more than 3-4 efforts in total
3-5 x 600m efforts with 400m recovery. Pace at 3:00/km, aim at 2:50/km
5-7 x 400m efforts with 400m recovery. Pace mid-60s
100-400m lactate efforts on track
Additional race conditioning: Other track, road or cross country races.
All sessions begin with stretching and 5 x 100m strides, fastest in 14 seconds.
This morning on track 8 x 100m strides (quickest 14.6), 2 x 600m (1:50, 1:46). Evening run up Signal Hill 393m asl and return 63 minutes.
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