Coaches - Group 1
Key:
All = Power, anaerobic, lactate threshold & aerobic session
An = anaerobic session
LT = Lactate threshold session
P = power/speed/ running economy
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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.