Coaches - Group 1

Key:
All = Power, anaerobic, lactate threshold & aerobic session
An = anaerobic session
LT = Lactate threshold session
P = power/speed/ running economy

Training Group 1

Latest training plan from Carol, uploaded on 16-Dec-2011.

Week  Tues Thurs
19th Dec L2: 1k x 10 @ 1/2 mara (30 secs)  
26th Dec L2:7 x 1mile @1/2 mara (30 secs)  
2nd Jan L6: hIll with steps:  L2: 8 x 1mile @1/2 mara (1 min)
9th Jan L2: 8 x 1mile @1/2 mara (30 secs)  
16th Jan L6: Hill. 4 ( 4x 10 sec sprints [30 secs] {3 mins})  
23rd Jan L2: 9 x 1 mile @ 1/2 mara (30 secs)  
30th Jan Supersets  
6th Feb Hill  
13th Feb Supersets  
20th Feb Billats  
27th Feb    
5th March    
12th March    

L1: Endurance 3 hrs +
L2: Aerobic capacity tempo 45 mins +
L3: Lactate threshold 8-20 mins+
L4: VO2 max 3 - 8 mins
L5: Anaerobic 30s - 3 mins
L6: Power 10secs

Marathoners may want to make Tues L2 sessions longer @ marathon pace and also spend more than 9 weeks in the L2 and L6 phase of training if runnning around April.

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