End Of January Update : Direct Preparation 1 2017

Tomorrow is the last day of January. I am newly into a new age group M55-59. For 2 consecutive months I've averaged 120+km/week+ for the month. I've average 110km/week+ every month for 25 consecutive months. In 2012, the last time I entered a new age group M50-54, I only had 2 months in 2012 where I averaged more than 110km/week for the month, in May and July (non-competitive, winter). I made the effort to chase competition and timed results and was rewarded...2013 was an ordinary year off more volume and less intense sessions. It's a cycle. It's planned to be so. There's a ZING first time into a new age group, the work has been done, the body is good despite the age, others have fallen by the wayside. Life is short.

Direct Preparatory Period 1

Late January to 23 February 2017

Aims to develop: Aerobic endurance, race pace, specific speed, power. Special focus on speeds for 800m-3000m and kick down, lactate tolerance.

Training Goal: Aim to fit in no more than 3-4 of the sessions below each week

Race Pace Lactate intervals: short (or step down) intervals at race pace. [600m,500m,400m,300m,200m ; 5x300m ; 4x200m, all with 60 seconds recovery or less]

Long intervals (or step down), long recovery: 2000m-400m with long recovery at race pace. More sessions on track.

Race Conditioning: Track, road or cross country races.

All sessions begin with stretching and 5 x 100m strides, fastest in 14 seconds.

A couple of weeks track racing videos by Ewen. Thanx.