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My squad have been building a bigger base than ever for the coming track season. This has involved focusing on anaerobic threshold development and building the volume of three key runs each week.
Our three key sessions have been as follows.
Long Reps
Initially all done at about AT pace (5s/km slower than estimated 10km ability) eg.
2500, 2000, 1500, 1000, 1000 these were done initially with a 3min standing rest and then after a few weeks a jog recovery was introduced and recently it has been decreased in its duration. The pace at perceived AT has steadily improved and the athletes have recently been instructed to do the 1000m reps at a higher pace and are doing them at near 5000m pace or faster. This session is 10km of non-stop running combine this with a 20min warmup and 20min warmdown the session is near to 18km. All of the session is done on grass.
Lactate Shuttle
10 laps of 500m with a 500m at a pace which is 15s/km faster than the AT pace and then a 500m at slightly below AT pace (usually 10-12 slower overall) eg 1:50 and 2:02. Then the athletes take a 10min break and do 10 x 200-100 with 200 at near 5km pace and the 100 at about 6s/100m or less slower than AT pace eg 42s and 28s
Speed Development
To maintain speed at reasonable levels so that it is not far away - we have opted for a small volume fast session. The reasoning behind low volume is to minimize soreness and injury risk while creating the best opportunity to go fast. eg 6 x 150 , this session is followed by a 30-40min run with 15min at near to AT pace.
This means we are doing a total of about 22km a week at near to Threshold pace and athletes are doing 60-140km a week volume.
Long & Medium runs
Athletes who are capable have built up to 2 x 70min runs and a long run of 1:30-1:45
The summary comment on all the squad is that they are enjoying training and making steady progress, they are mentally fresh as the sessions are not that psychologically stressful even though they are large. They are socialising well in the long warmups and warmdowns. They are balancing their training well as when they do larger volumes they can feel when they have accumulated too much fatigue. All are looking forward to doing faster work soon and that is what i want to hear at this time of year.
We are doing the occasional longer XC race and a once a month long hills session. Athletes are doing weights once a week.
regards
Steve Bennett
www.oztrack.com
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