Training and Racing Plan 27 January - 29 April 2019
Competition schedules have been issued for the remainder of the ACT Masters track season. I can now set up some training plans for the season. Aim is to peak on 14 April for the Australian Running Festival and back up 12 days later in the Australian Masters Athletics Championships held over four consecutive days. How I recover from the half marathon will determine what events I run in the AMA Champs. Events are 800m, 1500m, 5000m, 10000m and 8000m XC.
ACT Masters Track and Cross Country races as follows:
Direct Preparation Block (Volume 120km/week reducing to 110km/week)
01 January - 26 January No racing except a couple of Parkrun events
27 January 6.1km cross country
07 February 3000m
21 February 1500m
24 February 7km cross country
Competition or Racing Block (Volume 110km/week reducing to 100km/week)
28 February 5000m
07 March 3000m
14 March 10000m
21 March 800m
28 March 1500m
31 March 8km cross country
04 April Taper begins (Volume reducing from 100km/week to 85km/week)
11 April 3000m (as tempo run)
14 April Half Marathon
26 April 800m or 10000m
27 April 1500m
28 April 5000m
29 April 8000m cross country
As usual I will divide the work into separate training and racing blocks. I've just completed an 11 week base building training block with focus on aerobic runs, maximum threshold runs and long intervals all on hilly terrain. Average of 120km+ per week. Few of the interval sessions were timed.
Direct Preparation Block will mainly include long interval sessions or races (from 27 Jan) at 3:20/km,3:10/km and 3:00/km. I'll include some sessions on track with 100m to 400m strides to build up leg speed slowly. Maximum threshold runs will continue where weather and training lulls permit. Most of the interval sessions will be timed.
Competition Block will include races, strides and intervals at 3:10/km,3:00/km and 2:50/km or better.
ACT Masters Track and Cross Country races as follows:
Direct Preparation Block (Volume 120km/week reducing to 110km/week)
01 January - 26 January No racing except a couple of Parkrun events
27 January 6.1km cross country
07 February 3000m
21 February 1500m
24 February 7km cross country
Competition or Racing Block (Volume 110km/week reducing to 100km/week)
28 February 5000m
07 March 3000m
14 March 10000m
21 March 800m
28 March 1500m
31 March 8km cross country
04 April Taper begins (Volume reducing from 100km/week to 85km/week)
11 April 3000m (as tempo run)
14 April Half Marathon
26 April 800m or 10000m
27 April 1500m
28 April 5000m
29 April 8000m cross country
As usual I will divide the work into separate training and racing blocks. I've just completed an 11 week base building training block with focus on aerobic runs, maximum threshold runs and long intervals all on hilly terrain. Average of 120km+ per week. Few of the interval sessions were timed.
Direct Preparation Block will mainly include long interval sessions or races (from 27 Jan) at 3:20/km,3:10/km and 3:00/km. I'll include some sessions on track with 100m to 400m strides to build up leg speed slowly. Maximum threshold runs will continue where weather and training lulls permit. Most of the interval sessions will be timed.
Competition Block will include races, strides and intervals at 3:10/km,3:00/km and 2:50/km or better.
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