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From: turlo
Date: 6/10/2003
Time: 1:12:46 AM
Remote Name: 158.125.1.114
ok heres what I think - pretty similar to yours really tom!
Period 1 - general aerobic conditioning. (Sept-nov)Plenty or long easy/steady runs (1 of these should be 2 hours long). Some hills should be included in these runs. Some farlek sessions. Some aerobic interval sessions. No stressful anaerobic interval sessions. Some fast stride sessions to maintain leg speed. Weekly circuit sessions - endurance based. Light upper body work - press ups, tricep dips, long arm pull ups, crunches, back raises.
Perdiod 2 - anaerobic and strength endurance devopement (dec/jan - march). More steady state runs. Some more intense anaerobic interval sessions ie. 3-5 x 800-2000m 2-3 min rec. Hill sprint sessions ie 8-12 x 150-300 steep hills (or could use step running). Hill bounding sessions. Plenty of long hills included on long runs. Include easy/steady runs for recovery and to maintain aerobic fitness. Circuit sessions - pressups, crunches, tricep dips, pull ups, russian twists, back raises, squats, lunges, depth dumps, calf raises, hops - high reps.
Injury prevention work and core body strengthening is essential.
Could also include weight sessions during this period - squats, lunges, dead lifts, bench press, seated rows. 1-2 sets of 8-10 reps moderate weight.
cheers!