Road to World Masters Athletics Championships Malaga 2018 : Training Update
I have completed week 1 of a 12 week preparation period for World Masters Athletics Championships in Malaga. Volume is over 120km last 7 days. Week has been mostly long recovery runs, two light interval sessions, one heavy XC hill session of 3 x 2000m and today a faster long run with 50 minutes slightly slower than half marathon pace. Pace of 2000m hilly XC intervals was 3:15/km which is promising.
I will begin timed sessions at specific paces this week on XC or track. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. I will look for some gradual improvement over the next couple of months. There will be some low key fun runs, xc races included as maximum threshold runs. Long and shorter intervals or hill sessions will complete the week. There will be no more than 3-4 sessions per week with easier runs in between. Volume will remain high with average 120km+ with much higher volume in early July just before I start racing seriously.
Preparation Period 2: 1st May to 21 July: High volume, long and shorter intervals, maximum threshold runs, power hills, some races.
Direct Preparation Period 2: 22nd July to 12th August: High volume, target races, maximum threshold runs, long and short intervals. Target races are Sutherland2Surf 11km Road 22nd July (mass participation, high quality field) ; ACT Masters Hilly 9km XC 29th July (low key) ; Parkrun 5km Road 4th August (low key) ; City2Surf 14km Road 12th August.
Acclimatisation and Taper Camp 13th August: Leave for France. Three week training, acclimatisation and taper camp in Paris. Sessions include long runs, long intervals, short interval fartlek (90 seconds race pace, 30 seconds recovery), Parkrun 5km events (three events scheduled). Ten day taper begins 30th August.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
I will begin timed sessions at specific paces this week on XC or track. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. I will look for some gradual improvement over the next couple of months. There will be some low key fun runs, xc races included as maximum threshold runs. Long and shorter intervals or hill sessions will complete the week. There will be no more than 3-4 sessions per week with easier runs in between. Volume will remain high with average 120km+ with much higher volume in early July just before I start racing seriously.
Preparation Period 2: 1st May to 21 July: High volume, long and shorter intervals, maximum threshold runs, power hills, some races.
Direct Preparation Period 2: 22nd July to 12th August: High volume, target races, maximum threshold runs, long and short intervals. Target races are Sutherland2Surf 11km Road 22nd July (mass participation, high quality field) ; ACT Masters Hilly 9km XC 29th July (low key) ; Parkrun 5km Road 4th August (low key) ; City2Surf 14km Road 12th August.
Acclimatisation and Taper Camp 13th August: Leave for France. Three week training, acclimatisation and taper camp in Paris. Sessions include long runs, long intervals, short interval fartlek (90 seconds race pace, 30 seconds recovery), Parkrun 5km events (three events scheduled). Ten day taper begins 30th August.
3rd September: Leave for World Masters Athletics Championships in Malaga, Spain.
Competition Period 2: 5th September to 16th September: World Masters Athletics Championships.
Events 8000m XC 5th September, 10000m road race 9th September, 5000m track 12th September,(either)1500m heat and final 15th and 16th September or Half Marathon 16th September.
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