|
|
|
2003 Track Training Periods (The Lydiard/Wetmore model) |
|
|
|
|
|
|
|
| Period |
Duration |
Dates |
Title |
Training |
Examples |
| A |
6 Weeks |
12/12-1/23 |
Aerobic Base |
Ascend to full volume |
Long runs |
|
|
|
|
Long run=20% weekly mileage |
Medium distance |
|
|
|
|
Steady-medium distance runs |
Strides |
|
|
|
|
No intervals, AT, fartleks, races |
|
|
|
|
|
|
|
| B |
5 Weeks |
1/23-2/27 |
Aerobic Short Specificity |
Race Pace work |
200 meter repeats w/600 jog |
|
|
|
|
Not anaerobic |
Fartlek 90 sec hard 3 1/2 min rest |
|
|
|
|
Full recovery short intervals 1:4 |
|
|
|
|
|
Get used to going fast again |
|
|
|
|
|
Long run=20% weekly mileage |
|
|
|
|
|
|
|
| C |
6 Weeks |
2/27-4/10 |
Aerobic Long Specificity |
Longer intervals/mile repeats (drop pace gradually) |
Mile repeats 8:00 cycles |
|
|
|
|
Not anaerobic |
Repeats 1:1 rest |
|
|
|
|
Start slower than race pace & get faster |
300's w 200 rest |
|
|
|
|
Long Fartleks |
400's w 200 rest |
|
|
|
|
Long aerobic efforts |
Time trials |
|
|
|
|
Long run=20% weekly mileage |
|
|
|
|
|
|
|
| D |
3 Weeks |
4/10-5/1 |
Anaerobic Specificity |
Short/fast intervals with short rest |
800's w 400 rest |
|
|
|
|
Steady long runs & medium distance runs |
mile repeats w 2:30 rest |
|
|
|
|
Drop runs by 10-25% of distance |
300's w/ 1:1 rest |
|
|
|
|
|
400's w/ short rest |
|
|
|
|
|
|
| E |
2 Weeks |
5/1-5/15 |
Anaerobic Speed |
Deep anaerobic stimulus |
8X300's w/ :30 rest |
|
|
|
|
Puke and come back for more! |
2X800 fast with 1:1 rest |
|
|
|
|
Sprinting and intervals faster than race pace |
|
