Preparatory Period 1 mid December to late January 2018
Today a long run of 90 minutes out and back in the countryside along the Molonglo River. Middle section of 20 minutes included a threshold run. It was very peaceful out there until I ran through a pack of triathletes out for their run on the same track.
Big rains expected tomorrow here. I have a session scheduled in the morning. Will have to see when the rain is coming.
I've revised the Prep 1 training block from last summer. Only changes are to beefing up threshold runs and power hills being incorporated into long interval sessions. Dates will be revised when I see a track program for 2018. I can't begin this block until the magpie stops swooping which should be in a fortnight.
Preparatory Period 1
mid December to late January 2017
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
Big rains expected tomorrow here. I have a session scheduled in the morning. Will have to see when the rain is coming.
I've revised the Prep 1 training block from last summer. Only changes are to beefing up threshold runs and power hills being incorporated into long interval sessions. Dates will be revised when I see a track program for 2018. I can't begin this block until the magpie stops swooping which should be in a fortnight.
Preparatory Period 1
mid December to late January 2017
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
Comments