This second block of our training program has been put together by our coach, highly respected athlete Ben Hukins.

Block Duration: 7 weeks – 20th June to 7th August 2016

Block Focus: 10km

Focus Events: Carnegie Harriers Memorial Race – 9th August

Also looking towards other 10kms in August, September and with a long view towards autumn half marathon goals

Notes:

  1. Please note that while this block has a focus event(s) you are free to pick and choose whatever events you want to participate in. Key to a successful training program is the progression and development of training phases towards a specific goal and thus the nature of this block duration and focus.
  2. Please note that some sessions have an optional number of reps. The idea is for those regulars at the sessions that over time the sessions progress so  we try and gradually increase the number of reps in a session. However, some of these get pretty hard and may be too much for someone new to the group, lacking fitness or unable to train regularly and thus the option is there to choose the number of intervals. The important thing is to do the reps at the right intensity.

Ben has also produced a pdf with a further explanation of tempo session which is available for download here: PH Racing Club Tempo Sessions.

Hill sessions will take place at the old Masterton Road but we will still meet at the Loop at 6pm as usual.

Week No.

Commencing Tuesday Thursday

1

20th June

Speed Endurance

8 x 3mins

2mins recovery

5km to 10km pace

Tempo

2 x 12mins tempo

4mins recovery

See Tempo Table

2

27th June

Mix

8mins / 4x2mins / 6x1min / 4x30secs

4mins / 2mins / 1min /1min recovery

Milnathort Dash Race & Social Evening

3

4th July

Hills

2 sets of 6x45sec & 6x8sec hills

Jog back / 4mins between sets recovery

Speed Endurance

6-8 x 4mins

2mins recovery

5km to 10km pace

4

11th July

Tempo

3 x 10mins tempo

4mins recovery

See Tempo Table

Speed

12 x 90secs

90secs recovery

Faster than 5km race pace

5

18th July

Mix Session

Super Surprise Away Night Session!!!!

Speed Endurance

8-10 x 3mins

2mins recovery

5km to 10km pace

6

25th July

Hills

3 sets of 6x45sec hills

Jog back / 4mins between sets recovery

Mix

6mins / 6x1min / 3x3min-1min / 4 x 30secs

4mins / 1mins / 1min-3mins / 1min recovery

7

1st August

Speed Endurance

6-8 x 4mins

2mins recovery

5km to 10km pace

Speed

12 x 30secs

2mins recovery

Out and out speed burn up!

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