Focus: Surfcoast Century 2013
Training now moves away from the generalised style I've been holding recently. Time now to kick in the focus and aim directly for the Surfcoast Century in September. That gives me exactly three months from today. From here on in I will mainly be working on an 8-day week, with a fairly standard weekly structure. Most variation from this will be a byproduct of having to find different ways to get the training in. Of course there will be progression embedded into this structure. Day 1: Easy - Fundamental run 8-10km Day 2: VO2 Intervals: 4x1000m @ 3:45, 1000m rec @ 5:30, progressing towards 4x2000m with 500m rec. Total 12-15km Day 3: Fundamental 20-25km Day 4: Hill Sprints 10km Day 5: Regeneration - Easy 8-12km Day 6: Long 40-60km with race gear/nutrition. Aim for even style pacing, err on easy. Only after distance is covered then push up pace. Day 7: Easy 10-12km Day 8: Fundamental 12-18km on technical terrain. A pace guide for flat terrain is: Regeneratio...