Block 1 Training Plan

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

Block Duration: 6 weeks – 9^th May to 19^th June 2016

Block Focus: 5km/10km

Focus Events: Beveridge Park 5km 17^th June / Glenrothes 10km 19^th 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.

Week No.	Commencing	Tuesday	Thursday
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
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!