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

Post a Comment

Popular posts from this blog

Sandy Point Half Marathon

Image
Any race that uses a picture of myself as promotion makes me think I should compete in it. Wouldn't want to disappoint the masses. Last year my race slow and cold over the same course. A time of 1:30:20, was disappointing and a kick up the backside to get to what really works in training. Since then I have put in a lot of consistent kilometres and have seen some improvement. I was definitely going to race faster this year. Based on my race results over the last few months the hope was to see if I could get down to near 1:24:xx. The weather was very different this year. Far from cold, in fact I think it was our warmest night in a few months. However, there was a Damaging Winds warning issued, with predictions of 65km/hr gales to slow things downs a bit. The winds hit, according to the weather sites: NNE averaging around 50km/hr with gusts of 76km/hr. That made for some interesting race tactics. Luckily the rain held off until after the race. For some reason I felt ready with only 1
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

Shepparton Half Ironman - Race Report

Image
If I wanted to sum this day up in one word it would have to be: - unexpected . I think it is best to start from the beginning. The Day Before After a cruisy morning we headed out for the 2 hour drive to Shepparton. Air-conditioner running, the trip soon passed. We arrived at registration early and got the necessities out of the way before the crowd arrived. I had been checking the weather forecast for the last three days and they all said race day was going to be a hot one at 36 degrees Celsius. Now that I was at the race venue, rumours were spreading saying the latest was an expected top of 39! Bike checked in, some food down the hatch, nothing left to do but get my nutritionals together and relax before dinner. The last supper involved a simple pasta at an overpriced restaurant. Soon enough I was back at the motel with my wife and sister-in-law ready to put the head down. Race Day 0430 After a broken sleep (as usual pre-race) my alarm sounded. It's amazing how much more energy I
Read more