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. Ewen29 June 2008 at 19:17

    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

Post a Comment

Popular posts from this blog

Race Report: Sandy Point Half Marathon

In one word cold . Thermals, extra thermal layer, double gloving, thermal headband, beanie and yet I was still cold pre-race. The coffee vendor wasn't even ready before the race so no help there. At least it didn't rain during the event. It took a long time to warm up for the race and I competed with an extra top and gloves. My sinuses were much better, so the rest seemed to have done its job. There was a chance that the start was going to feel too easy, better take that into account. The coldness seemed to put a dampener on the excitement and without fanfare the race started. Today I wasn't wearing my heart rate monitor. No point after a week off. The numbers wouldn't mean much today. Plus the straps battery is flat and I've delayed getting it replaced. I'll just run a solid, but comfortable pace and see what happens. The course was good, nice, moderate rolling hills. Nothing steep enough to break your rhythm, but enough of a change to keep things interesting.
Read more

Surfcoast Century - Race Report

Image
Well I did it. My first 100km trail ultra is done and dusted. In short, it was an amazing experience. This is how it unfolded. I stayed down with my wife, kids and sister in a nice house a short distance from the race. A pretty chilled evening, some simple pasta and disappointing loss in the AFL prelim. In the middle was race registration and briefing. Signing in had me feeling nervous for the first time, but I soon relaxed after catching up with a few people. Though it played on my mind I couldn't check and recheck my drop bags after I handed them over, even though I'd already checked them at least ten times. The sleep was a little disturbed, but that's no problem. I'd slept well during the rest of the week. Up early, liquid breakfast, coffee and a selection of stretches and movements had me feeling loose and ready. Soon enough I got my way down to the start. The weather was brilliant. Bright blue skies, plenty of sun and a light cool breeze. I couldn't ask fo
Read more

New Blog: Running Alive

It's been many years of varied blogging here at GoHard. I feel like I've outgrown this format. So I wish to offer something better. I've created a new site to continue my blogging. Hopefully it will be bigger and better. If you've enjoyed any my posts over the years, please check out my new site: runningalive.com Hope to see you there. Please a leave a comment on the new site to let me know. Keep your running alive -Jason
Read more