16/01/2012

Build Week 1

Monday (16/01/2012)

AM: 40' Easy (Lord St)
PM: Strength Session - 18:00 - Lilac Hill

Tuesday (17/01/2012)

AM: 40' Easy (Lord St)
PM:

Interval (VO2 max/Aerobic Power)

Option 1 - Track (WA Athletics Centre) -
Option 2 - Track (Lilac Hill) - 8 x 800m on 4:30

Wednesday (18/01/2012)

PM: 60' Moderate Run (The Running Centre) 17:30

Thursday (19/01/2012)

AM: 30-40' Easy (Lord St)
PM:

Threshold

Option 1 - Lilac Hill (18:00) - 3 x 7' (5000m Pace)/3' Float (20' Warm up and cool down)
Option 2 - Noranda - Intervals with Darryl White

Friday (20/01/2012)

AM: Home Exercise Programme
PM: 60' Easy (Lord St) - Depending on how sore from Thursday

Saturday (21/01/2012)

AM: 06:00 - Mona Fartlek (Lilac Hill)
PM: 30-40' Easy

Sunday (22/01/2012)

AM: 90'-120' Easy - Helena Valley

09/01/2012

Monday (09/01/2012)

PM: 18:00 - 40' Easy (Lord St)

Tuesday (10/01/2012)

PM: 18:30 - 40' Easy (Lilac Hill)

Wednesday (11/01/2012)

PM: 17:30 - 60' Moderate (The Running Centre)

Thursday (12/01/2012)

PM: 18:00 - 40' Easy (Lord St)

Friday (13/01/2012)

PM: 18:00 - 60' Easy (Lord St)

Saturday (14/01/2012)

PM: 30' Easy (Lord St or Lilac Hill)

Sunday (15/01/2012)

PM: WAMC Burswood Twilight 5km Race - 18:00.

Monday (02/01/2012)

AM: 40' easy
PM:

Technique Session (Strength, mobility & flexibility)

Lilac Hill - Hip & trunk stability, technique drills, strides

Tuesday (03/01/2012)

AM: 40' easy
PM:

Interval Session (VO2 max)

Option 1 - Lilac Hill - 8 x 2.5 laps (5km Pace) on 4:30 cycle
Option 2 - McGilivray Oval - 8 x 1km (5km Pace) on 4:30 cycle

Wednesday (04/01/2012)

AM or PM: 75-90 mins easy

Thursday (05/01/2012)

AM: 40' Easy
PM:

Threshold Session (Lactate Threshold)

Lilac Hill - 3 x (8' (10km pace)/2' (Marathon pace))

Friday (06/01/2012)

AM: 60' Easy
PM: 30' Easy

Saturday (07/01/2012)

AM: 40' easy
PM:

Fartlek Session (Aerobic Capacity/Rhythm)

Liliac Hill - Mona Fartlek or Gerschler Fartlek

Sunday (08/01/2012)

AM: 90-120 mins @ Helena Valley

Monday (26/12/2011)

AM: 40' Easy
PM: Technique session (Lilac Hill)

Tuesday (27/12/2011)

AM: Rest or 40' Easy
PM:

Track (VO2 max Intervals)

Option 1 (Lilac Hill): 5-8 x 3'/1'
Option 2 (McGilivray Oval): 5-8 x 1000m/1'

Wednesday (28/12/2011)

AM or PM: 75' easy run + Strength 1

Thursday (29/12/2011)

AM: 40' Easy
PM:

Latate Threshold

Option 1 (Lilac Hill): 7' (10km Pace)/3' Float, 5' (10km Pace)/3' Float, 7' (10km Pace)/3' Float
Option 2 (King Park): 2 x [8' (10km Pace)/3' Float], 6 x 90s Hills

Friday (30/12/2011)

AM: 40' Easy
PM: 40' Easy

Saturday (31/12/2011)

AM:

Option 1: 60' Easy
Option 2 (Lilac Hill): 10' Easy, 10 x 1' hard/1' Float, 10' Easy
PM: Rest

Sunday (01/12/2011)

PM: 90-120' Easy