Template

I've had my rethink. I've scribbled plenty of ideas and different combinations on scraps of paper. Thought about it some more. Recycled all the paper and then rewrote all my ideas. Found some time at the computer and put it into a template. I now have my new training plan. The template looks similar to the last few months, but the real difference is in the implementation. The different coloured letters have slightly different meanings this time.

I'll describe each in area more details later, but the overview is the Specific and Parkour training has been mixed throughout the other training more. Instead of being at the end of 4 days of the other elements, all are mixed through each six day cycle. This should allow for better training quality on the Specific training days.

The elements listed for each day are to be the key focus on that day. This does not mean other areas are not addressed on that day, just that the priority is given to what is listed in the template. The new template is at the end of this post.

The start for this is Monday 30th June. The first two weeks will look something like the following:

Monday Specific: Run Tegla 2x2000, 3x1000, 2x400, 5x200

Tuesday GW: Shotgun method + Body control

Wednesday MGW: Bike WT Anerobic Capacity intervals -> max rep Pull Ups -> Cleans

Thursday MG: Circuit of gymnastic exercises plus run intervals at or faster than HM pace.

Friday Easy: Swim

Saturday Easy: light run, dynamic mobility

Sunday RACE: Sri Chinmoy Como Landing 21.1km

Monday recovery: easy bike ride

Tuesday recovery: easy swim

Wednesday RACE: Street Orienteering

Thursday M:Swim 1000m TT

Friday Pk:Technique: Rolls, 50xLazy Vault/Basic Vault/Wall Run

Saturday W: Shotgun method + Feeder Sets

Sunday Pk: Escape runs


Day / Cycle

1

2

3

4

5

6

1

Specific

G

W

M

G

W

M

G

M

PK

2

W

PK

W

M

G

W

M

G

Specific

3

G

W

M

Specific

M

G

W

PK


4

W

M

G

W

M

G

PK


M

Specific

5

G

W

M

G

W

M

G

W

Specific

PK


6

Specific

W

M

G

W

M

G

W

G

Specific

7

M

PK

M

G

W

M

G

W

PK

8

W

M

G

Specific

G

W

M

Specific

9

M

G

W

M

G

W

PK

G

PK

10

W

M

G

W

M

G

W

M

PK

Specific

11

Specific

M

G

W

M

G

W

M

W

PK

12

G

PK

G

W

M

G

W

M

Specific

13

M

G

W

Specific

W

M

G

PK

14

G

W

M

G

W

PK

W

M

Specific

15

M

G

W

M

G

W

M

Specific

G

PK



Comments

  1. Try it and see what happens - how you respond, enjoy it, what the results are.

    My first impression is that there's not enough running/event specific training to race sub-80 for the half marathon. 10k could be a different story though.

    Train on!

    ReplyDelete

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