Road to World Masters Athletics Championships Malaga 2018 : Training Update
I have completed week 4 of a 12 week preparation period for World Masters Athletics Championships in Malaga. Volume is well over 127km/week for the month of May, highest volume since June 2015. I'm a couple of weeks short of training before I get on top of things again, good signs are there already, mainly due to longer up-tempo runs.
I have re-introduced 500m-600m XC efforts into the mix which can extend to 1000m. These shorter intervals feed directly into my main session. By variation of speed and recovery I can prepare for races 800m-5000m. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. This is my 10000m set. 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 from 1st-14th July, just before I start racing seriously again.
Preparation Period 2: 1st May to 15th July: High volume, long and shorter intervals, maximum threshold runs, power hills, some races. Races include: 24th June 9.3km hilly ; 30th June ACT Masters XC Championships 8km ; 4th and 11th July 6km hilly XC.
Direct Preparation Period 2: 12th 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(mass participation, high quality field).
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 (60 seconds race pace, 60 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.
Timetable with venues is now released on WMA website. I will enter events in mid-June.
It's about to get very cold here in Canberra. It will last 2 months. I'll have to get my faster sets done in the middle of the day when weather is suitable.
I have re-introduced 500m-600m XC efforts into the mix which can extend to 1000m. These shorter intervals feed directly into my main session. By variation of speed and recovery I can prepare for races 800m-5000m. Main session will be fixed as 2000m, 1500m, 1200m, 600m x 2 and will be weekly. This is my 10000m set. 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 from 1st-14th July, just before I start racing seriously again.
Preparation Period 2: 1st May to 15th July: High volume, long and shorter intervals, maximum threshold runs, power hills, some races. Races include: 24th June 9.3km hilly ; 30th June ACT Masters XC Championships 8km ; 4th and 11th July 6km hilly XC.
Direct Preparation Period 2: 12th 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(mass participation, high quality field).
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 (60 seconds race pace, 60 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.
Timetable with venues is now released on WMA website. I will enter events in mid-June.
It's about to get very cold here in Canberra. It will last 2 months. I'll have to get my faster sets done in the middle of the day when weather is suitable.
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