The Master Plan

The training plan is now in writing. It follows the main format that I have been most successful with in the past. The basic approach is very simple: build a good easy aerobic base, gradually add some volume then steadily increase the intensity to peak for racing. If the format doesn't work properly, the plan can be read here.

POLICE & EMERGENCY SERVICES GAMES 2009: TRAINING

All cycles are 7-9 days.

Key sessions only listed.

Other training will include each cycle:

  • 2-3 strength/power work

  • Technique work

  • Base aerobic conditioning of 60-75% easy runs/rides

  • One day for recovery each cycle.


BASE 1 (September-October 08)

Cycle

Run: Long

Run: Medium

Bike: Long

Bike: Medium

Intensity

1

1:15

1:00

2:00

1:00

Run: 8.4km Maf.

2

1:20

1:00

2:15

1:10

Bike: 2x4km Hill

3

1:25

1:00

2:30

1:20

Run: 8.4km Maf.

4

1:30

1:10

2:45

1:30

Bike: 2x4km Hill

5

1:35

1:10

3:00

1:40

Run 8.4km Maf.

6

1:40

1:10

3:15

1:50

Bike: 2x4km Hill

7

1:30

1:00

2:00

1:30

-

8

Round The Bay In A Day 100km cycle

NOTES: All sessions @ 60-75%HRmax except for the Intensity sets.


BASE 2

(October-December 08)

Cycles

Run: Long

Run: Medium

Bike: Long

Run: Steady

Intensity

1

1:40

1:10

2:00

0:20

1:00

2

1:45

1:15

2:00

0:30

1:00

3

1:50

1:20

2:00

0:40

1:00

4

Test Week: 8.4km Maffetone. 400m TT

5

1:55

1:20

2:00

0:50

1:00

6

2:00

1:25

2:00

0:60

1:00

7

Test Week: 8.4km Maffetone. 400m TT

NOTES: Long & Medium @ 65-75%HRmax.

Steady @ 75-85% plus extensive warm up with speed drills & cool down

Intensity: Hills fartlek varying between 65-85%



THRESHOLD (January 09)

Cycle

Long

Medium

Steady

Intensity

1

2:00

1:30

0:20 & 0:10

Fartlek hills or Race

2

2:00

1:30

0:20 & 0:15

Fartlek hills or Race

3

2:00

1:30

0:20 & 0:20

Fartlek hills or Race

4

2:00

1:30

0:20 & 0:20

Fartlek hills or Race

5

Test Week: 8.4km Maffetone. 400m TT

NOTES: Long @ 65-75%

Medium @ 75-85%

Steady @ 85-90% with 3-5min rec

Hills @75-85%

Warm ups and cool downs to incorporate speed drills


SPECIFIC

(February-March 09)

Cycle

Long

Medium

Steady

Intensity

Test

1

2:00

1:30

2 x 0:20

2x3000m

8.4km Maf.

2

1:50

1:30

2 x 0:20

3x2000m

400m TT

3

1:40

1:30

2 x 0:20

4x1600m

8.4km Maf.

4

1:30

1:30

2 x 0:20

6x1000m

400m TT

NOTES: Long starts @ 65% progressing towards 85%

Medium @ 75-85%

Steady @ 85-90%

Intensity @ 10,000m to 5,000m paces


PEAK (March 09)

Cycle

Key Run 1

Key Run 2

Test

Long

1

Track: 5000m pacing

Anaerobic capacity

400m TT

12km @ HM

2

10km pacing

Anaerobic capacity

8.4km Maf.

8km @ HM

3

0:20 @ Threshold

n/a

n/a

1:00 easy

RACE WEEK



Comments

  1. Ewen9 September 2008 at 20:16

    Looks like a good plan. At least there's plenty of time to reach a peak.

    I'll be interested to see how the Maffetone tests go.

    ReplyDelete
  2. Kit Kat10 September 2008 at 08:26

    Nice schedule. I need to build something like this, I'm just not organized enough.

    ReplyDelete

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