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:
- 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.
- 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! |
