This training program has been put together by our coach, highly respected athlete Ben Hukins.
Block Duration: 6 weeks – 9th May to 19th June 2016
Block Focus: 5km/10km
Focus Events: Beveridge Park 5km 17th June / Glenrothes 10km 19th June
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.
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.
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Week No. |
Commencing | Tuesday | Thursday |
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1 |
9th May |
Hills 2 sets of 6x45sec hills Jog back / 4mins between sets recovery |
Speed Endurance 8 x 3mins 2mins recovery 5km to 10km pace |
|
2 |
16th May |
Tempo 2 x 12mins tempo 4mins recovery See Tempo Table |
Speed 16 x 1min 1min recovery Faster than 5km race pace |
|
3 |
23rd May |
Mix 8mins / 4x2mins / 6x1min / 4x30secs 4mins / 2mins / 1min recovery |
Tempo Calais Woods
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4 |
30th May |
Hills 2 sets of 8x45sec hills Jog back / 4mins between sets recovery |
Speed 12 x 90secs 90secs recovery Faster than 5km race pace |
|
5 |
6th June |
Speed Endurance 6 x 4mins 2mins recovery 5km to 10km pace |
Speed 9 x 2mins 2mins recovery 5km race pace |
|
6 |
13th June |
Mix 6mins / 2x3mins / 3x2mins / 6x1min 3mins / 2mins / 2mins / 1min recovery |
Speed 12 x 30secs 2mins recovery Out and out speed burn up! |
