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Detailed Training Plan - Surfcoast Century

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Here it is. This is the document that is guiding my preparation for the Surfcoast Century. For a training plan it goes beyond a simple spreadsheet marked with distances and a couple of footnotes. It is a little more detailed than is seen in magazines or on the internet. Quite a wordy description of how the plan is to be put together and executed is what follows. It might seem complicated, and over prescriptive to some, but there is good reasoning behind this approach. First off the plan is just a guide and will be modified as needed. What the plan doesn't do is prescribe exact distances, speed and number of repeats. Instead it combines the intent of each training session and phase with what I believe will be the most likely style of training to get the adaptations I seek. The plan highlights what to look for to see appropriate progression or what may be problems in the mix. It gives guidelines on how the program should be modified based on how the training is progressing.

I am pub…
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The Click

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One of my favourite things about training hard is when you hit those moments where you reach a clear next level in fitness. Improvement in running is never linear. There can be an ebb and flow, mixed with a sometimes unpredictable performance in the day to day runs. This is why I like to take a medium to long term view for most of my training. Running rewards consistency over an extended period of time.


Over the last couple of months I've tried to push out the envelope. This has resulted in a few ups and downs during that time. However, it has now brought my fitness to a new level. I'm not at my best ever race fitness, but I am potentially on my way there. What is this new fitness level?


My body can now comfortably handle 100km training weeks.


I haven't been at this level in a long time, and I haven't ever really sustained that level for long periods. So if getting a solid 100km training week is relatively comfortable, then it sets the base for some substantial improve…
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Another Year

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Over a week in, and it's time for my first post of 2017. Not one for big New Year resolutions, it's just an good reminder to have a review of where I'm currently at versus where I want to be. Of course this is an ongoing process and involves a bit of detail over a few days, but I'll spare everyone from that. It just seems extra self indulgent and boring. That leaves just the main details...



My running is okay right now. I'm not breaking any records at the moment, but I'm fit and relatively injury free. I've got a bit of a base of general running fitness with some inconsistent volume behind me. It is definitely a good starting for the year. Better than I've had over the last couple of spins around the sun.



The overriding general goal for the year is to end the year fitter and faster than I am now. This will require a much higher level of consistency than I have achieved in recent years. As a result I will need to focus on doing what it takes to keep runn…
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