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Training Group 2
Mesocycle 1
Goal - Increase in Running Speed over 5k to 10k:
| Week No. | 1 | 2 | 3 | 4 |
| Tuesday | 09-Apr | 16-Apr | 23-Apr | 30-Apr |
| Benchmarks | 1k Trial | |||
| Target Event Examples | Whitley 10k | |||
| Week No. | 5 | 6 | 7 | 8 |
| Tuesday | 07-May | 14-May | 21-May | 28-May |
| Benchmarks | 1k Trial | |||
| Target Event Examples | Christleton 5k | Dunham 5k (1) | Hollins Gn 5k | |
| Week No. | 9 | 10 | 11 | |
| Tuesday | 04-Jun | 11-Jun | 18-Jun | |
| Benchmarks | ||||
| Target Event Examples | Bowdon 5k | Dunham 5k (2) | Lymm 5k, Woolston 10k |
Schedule
| Note | All sessions will start with a thorough warm up & drills | ||
| and finish with a cool down session of easy running & stretches. | |||
| Week No. | Location | Session | |
| 1 | Forest Park | 1k time trial | 2 x 800m effort/300m recovery [2mins] |
| 09-Apr | 1k timed [2mins] | ||
| 2 x 800m effort/300m recovery | |||
| 2 | Forest Park | Fartlek | Various (speed-play session) |
| 16-Apr | & Nearby | ||
| 3 | Forest Park & | Intervals | 1.1k bumpy loop [100m walk recovery] |
| 23-Apr | Cavendish Ave | 800m flat [100m walk recovery] | |
| 1.1k bumpy loop [100m walk recovery] | |||
| 800m flat [100m walk recovery] | |||
| 1.1k bumpy loop | |||
| 4 | Forest Park | Hills | Kenyan Hills and Conventional Hills |
| 30-Apr | or Pestfurlong | (Timed Units) | |
| 5 | Forest Park | 1k time trial | 2 x 800m effort/300m recovery [2mins] |
| 07-May | 1k timed [2mins] | ||
| 2 x 800m effort/300m recovery | |||
| 6 | Forest Park | Fartlek | Various (speed-play session) |
| 14-May | & Nearby | ||
| 7 | Forest Park & | Intervals | 1.1k bumpy loop [100m walk recovery] |
| 21-May | Cavendish Ave | 800m flat [100m walk recovery] | |
| 1.1k bumpy loop [100m walk recovery] | |||
| 800m flat [100m walk recovery] | |||
| 1.1k bumpy loop | |||
| 8 | Forest Park | Hills | Kenyan Hills and Conventional Hills |
| 28-May | or Pestfurlong | (Timed Units) | |
| 9 | Forest Park | Forest Park Loops | 5 x 1.1k 90 sec recovery |
| 04-Jun | |||
| 10 | Forest Park | Fartlek | Various (speed-play session) |
| 11-Jun | & Nearby | ||
| 11 | Forest Park | Intervals | 800m effort/300m recovery x 5 |
| 18-Jun | (Start & Finish each loop at bench by exit to Pestfurlong) | ||
1k time Trial Results 9-Apr-2013
| Name | 09-Apr | 07-May | Predicted 5k |
| Alan B | - | 03:53 | 21:23 |
| Alistair S | 03:45 | - | 20:39 |
| Andrew Q | - | 03:56 | 21:39 |
| Brian | 04:04 | 03:58 | 21:50 |
| Claire F | 04:14 | 04:11 | 23:02 |
| Heather G | 04:26 | - | 24:24 |
| Jacqui F | 04:20 | 04:09 | 22:51 |
| Karl A | 04:17 | - | 23:35 |
| Kimberley T | 04:04 | - | 22:23 |
| Lee D | 03:48 | - | 20:55 |
| Malcolm L | 03:53 | 03:45 | 20:39 |
| Marrianne B | - | 05:01 | 27:37 |
| Martin C | 04:09 | 04:03 | 22:18 |
| Mike T | 04:18 | - | 23:40 |
| Norman P | 04:10 | - | 22:56 |
| Paul H | - | 04:42 | 25:52 |
| Paul K | 04:03 | 03:54 | 21:28 |
| Sarah L | - | 04:25 | 24:19 |
| Steve H | - | 03:55 | 21:34 |
| Vicky A | 04:26 | - | 24:24 |
| Vince A | 04:20 | - | 23:51 |
Predicted 5k times calculated via Runners World Race predictor
Active recovery
Steve Pickford put this article together from various sources:
After athletic competition or a hard workout, it would seem that complete rest would be the best way to encourage recovery. However, research is beginning to find some advantages in active recovery. Active recovery refers to engaging in low-intensity exercise after workouts. There are two forms of active recovery. One is during the cool-down phase immediately after a hard effort or workout. The second form of active recovery includes the days following a competition or other intense workout. Research is growing on the benefits of both types of active recovery.
One study published in Medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals. The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.
Another study found that adding low intensity exercise to the rest period after competition did not decrease an athlete's physical recovery and actually had positive effects on psychological recovery by improving relaxation.
A third study found active recovery encouraged lactic acid removal and and helped speed recovery. The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle. Low-intensity active recovery appears to significantly reduce accumulated blood lactate and speed muscle recovery. However, all agree that more study is necessary to establish a clear answer regarding the best way to recover from intense exercise.
The Bottom Line
Active rest appears to allow an athlete to physically and psychologically recover from the stresses of training and competing while still maintaining fitness levels. It is becoming a common part of most training plans and appears to offer more benefit than harm. Consider adding a bit of easy, low-intensity exercise to your post-competition recovery plan and see if you feel better faster.
