AN OVERVIEW
OBJECTIVES
To provide a template around which individual and group training can be planned. It assumes a year cycle divided into two half years focussed on Summer track / road race and Winter cross country periods. This avoids fatigue.
The principals are well founded in experience with the Autumn / Winter focussed on Strength and stamina development and the Spring / Summer on speed. Even for summer road racing this strategy is sound as races are typically shorter and faster.
This strategy is essentially a linear strategy with a progression over the course of the cycle.
CONSIDERATIONS
- Every athlete is different. Factors such as age, time to train, reasons to run and ability to train are important. We understand running is hard work so training requires to be achievable and motivational. Hence it is advised that the construction of a principal training plan involves discussion.
- Experiences of mileage differ
- Long term objectives are different, an older senior will not expect to plan for county / international status, but a teenager might aspire to this.
- Ability will differ, and so expected target speeds and intensity of sessions need to be happily modified when required.
- Training plans need to show, when required by the individual’s objectives, progression.
- Everything will change. Its important to feel comfortable about modifying and missing training!
RACING
When a set of objectives include performance at specific events this requires to be taken into consideration. For example, training and rest periods in the Autumn and Winter will take into account, typically, the Manchester League, county and National championships.
In the Summer specific events may be targeted but the nature of track competition allows the variety of events to be considered to provide virtual resting.
TRAINING PRINCIPALS
- Two six-month cycles
- A basic principal of 3 weeks “hard” followed by a week “easy”
- Autumn / Winter comprising higher mileage, longer fast reps, Fartlek
- Spring / Summer comprising lower mileage, faster shorter reps
Remember a Summer of faster work will provide benefits for a 20K in the Autumn and more typically appreciated Winter work is essential for Summer performance.
EXAMPLE WEEKLY TRAINING COMPOSITION AUTUMN / WINTER (SEPTEMBER – MARCH)
Typical mileage 35 – 40, 6 days a week.
A. 1 long steady run (1 – 1.5 hours) 10 miles
B. 1 sustained run 75% effort 3 – 6 miles
C. Long track session
Alternative to B or C
- Fartlek 3 – 6 miles
- Long hill reps
For a total mileage of 50, increase of long run to 12 – 15 miles, addition of two 5 mile steady runs
LONG TRACK SESSIONS
1. 3 X 800 4 MIN RECOVERY
2. 800, 1200, 1600, 1200, 800 5 MIN RECOVERY
3. 3 X 1600 10 MIN RECOVERY
Pace to be advised
4 WEEK CYCLES ( EXAMPLE COMPOSITION)
INTENSIVE WEEKS
SUNDAY long run
MONDAY 5 mile steady
TUESDAY long track
WEDNESDAY 5 mile stready
THURSDAY Fartlek 6 miles (sustained run)
FRIDAY rest day
SATURDAY race or sustained run
RECOVERY WEEK
SUNDAY long run
MONDAY 3 miles steady
TUESDAY easy long track
WEDNESDAY 3 miles steady
THURSDAY short rack or easy fartlek
FRIDAY rest day
SATURDAY Race
To be discussed with each athlete
- Actual mileage achievable
- Pace / intensity of run
- Modifications for longer races
- Introduction of faster sessions during the winter cycles
- Mileage and intensity progression over training cycle
SUMMER April – August
Basic composition – Total mileage 25 – 35 miles
A. 1 long steady run per week of 8 10 miles
B. 2 Track sessions
Alternatives to B. include
- Short Fartlek 3 – 4 miles
- Short Hills
All track sessions include 1 mile warmup and strides. Core examples:
- 8 – 10 x 400 mtrs (200 mtrs jog recovery)
- 6 – 8 x 300 mtrs (2 minutes recovery)
- 400,600,800,600,400 mtrs (same jog/walk recovery)
INTENSIVE WEEKS
SUNDAY Long run
MONDAY 4 miles steady
TUESDAY Track
WEDNESDAY 4 miles steady
THURSDAY Short track
FRIDAY 1-3 mile jog
SATURDAY Race
RECOVERY WEEK
SUNDAY Short run (5 miles / 30 minutes)
MONDAY 2 – 4 miles steady
TUESDAY Fast track
WEDNESDAY 2 – 4 miles steady
THURSDAY Short Track
FRIDAY 1 mile jog
SATURDAY Race
KEY RACES (WINTER)
Manchester League
October 12th
November 9th
December 7th
January 11th Heaton Park
February 8th
Northern
National
