Schedule is based on schedules from Arthur Lydiard's Book "Run the Lydiard Way" 1978, pp ,

Transcription

1 Schedule is based on schedules from Arthur Lydiard's Book "Run the Lydiard Way" 1978, pp , Note:Enjoy your training - try to do it with someone else or in a group. Listen to your body, if you have an injury or are tired- don't train! Remember for injuires - RICE- Rest, Ice, Compress, Elevate and see a physio! Train on GRASS whenever possible and don't worry if you miss a day - especially if you have sports practices or games - they count as an A -aerobic session! See codes of training at the start of the schedule. ENJOY!! My Training Goals 1 = achievable 1 2 = challenging 2 3 = ultimate 3 * events only for registered Club runners Y5/6 Girls Y5/6 Boys Y7/8 Girls Y7/8 Boys Wed. 13 L2000m L2000m L3000m L3000m Thu. 14 A15-30mins. A15-30mins. A20-30mins. A30-45 mins. Fri. 15 R R R or F80m x4 R or F80m x 6 Sat. 16 L2000m L2000m L3000m L3000m Sun. 17 A20mins.+ A30mins.+ A30mins.+ A40-60mins.

2 Mon. 18 July B20-30mins. with 6 x 60 sec. efforts/2min. recoverb30-45mins. with 8 x 60 sec. efforts/2min. recovery Tues. 19 R R R R Wed. 20 L2000m L2000m L3000m L3000m Thu. 21 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 22 R R R or F80m x4 R or F80m x 6 Sat. 23 * Canterbury XC Champs L2000m L2000m L3000m L3000m Sun. 24 A20-30mins.+ A30mins.+ A30mins.+ A40-60mins. Mon. 25 July B20-30mins. with 5 x 2min. Efforts/2 min recoveryb30-40mins. with 7 x 2min. Efforts/2 min recovery Tues. 26 R R R R Wed. 27 PSC CC Team Meeting L2000m L2000m L3000m L3000m Thu. 28 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 29 R R R or F80m x4 R or F80m x 6 Sat. 30 *PTH U16 Lakeside Relay L2500m L2500m L2500m L2500m Sun. 31 A20mins.+ A30mins.+ A30mins.+ A40-60mins.

3 Mon. 1 August PSC Training Roto Kohatu B30mins with 30s s min. efforts B30mins with 30s s min. efforts Tues. 2 R R R R Wed. 3 L2000m L2000m L3000m L3000m Thu. 4 On hills if possible: A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 5 R R R or F80m x4 R or F80m x 6 Sat. 6 (CHAV Hill Race) L2000m L2000m L3000m L3000m Sun. 7 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins. Mon. 8 August A15-30mins. A15-30mins. A20-30mins. A30-45mins. Tues. 9 PSC Training Woodend DE 30mins. DE 30mins. DE 30mins. DE 30mins. Wed. 10 R R R R Thu. 11 B15-30mins. B15-30mins. B20-30mins. B30-45mins. Fri. 12 R R R or F80m x4 R or F80m x 6 Sat. 13 Port Hills or CHAV Road Champs L2000m L2000m L3000m L3000m Sun. 14 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins.

4 Mon. 15 August DE 20mins. DE 20mins. DE 30mins. DE 30mins. Tues. 16 R R R R Wed. 17 PSC Training Halswell Quarry DE 30mins. DE 30mins. DE 30mins. DE 30mins. Thu. 18 B15-30mins. B15-30mins. B20-30mins. B30-45mins. Fri. 19 R R R or F80m x4 R or F80m x 6 Sat. 20 *Canty Road Champs L2000m L2000m L3000m L3000m Sun. 21 W20-30mins. W30mins.+ W30mins.+ W40-60mins. ONE MONTH TO GO!!!! Mon. 22 August K150m x 4 + W15 K150m x 4 +W20 K200m x 4 + W15 K200m x 6+W20 Tues. 23 R R A 30mins. A 30mins. Wed. 24 H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Thu. 25 PSC Hillview E 40mins. E 40mins. E 40mins. E 40mins. Fri. 26 R R W15-20 W30 Sat. 27 PSC - Port Hills U18 XC Races Race 2km Race 2km Race 3km Race 3km Sun. 28 Aug. W20-30mins. W30mins.+ W30mins.+ W40-60mins.

5 Mon. 29 Aug. F80m x 4-6 +W15 F80m x 4-6 +W15 F100m x 4-6 +W15 F100m x 4-6 +W15 Tues. 30 R R A20-30mins. A30 mins. Wed. 31 PSC Training Omaka L 3 x 700m with fast 100m start and 100m sprint finish Thu. 1 Sept. N150m x3 N150m x4 N200m x 4 N200m x 4 Fri. 2 B20mins. B20mins. B20-30mins. B30 mins. Sat. 3 PSC Training -Two Person Relay L 2 x1000m L 2 x1000m L 2 x1000m L 2 x1000m Sun. 4 (Aims Games) R R R R Mon. 5 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 6 PSC Training Rangiora B30-40mins. B30-40mins. B30-40mins. B30-40mins. Wed. 7 R R A20-30mins. A20-30mins. Thu. 8 Two weeks to go!!! N150m x3 N150m x4 N200m x 4 N200m x 5 Fri. 9 W20-30min. W30min. W30min. W30-40mins. Sat. 10 R R R R Sun. 11 PSC Races/L1kmAidanfield Race 2km/L1km Race 2km/L1km Race 3km/L1km Race 3km/L1km

6 Mon. 12 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 13 R R W15-20 W15-20 Wed. 14 B 20 mins. B 20 mins. B 20 mins. B 20 mins. Thu. 15 PSC Training Halswell Quarry Start 200m/W10/L1000m 70%/60m race Fri. 16 N150m x 3 N150m x3 N200m x 3 N200m x 3 Sat. 17 L800m L800m L800m L800m Sun. 18 W20 W20 W20 W20 Mon.19 Sept. H x 3 + W10 H x 4 +W10 H x 4 + W10 H x W10 Tues. 20 R R R R Wed. 21 Thu. 22 R- Course Walk, Visualising and Goal Setting Year 5-8 Inter-Regional Cross Country - Waikanae MY PSC CC Team Goals:make them SMART- specific, measurable, attainable, realistic, timed 1=achievable, 2 = challenging, 3= ultimate 1 2 3

7 Training Keys: WARM UP: Each session, especially from D-N, needs a warm up: 5-10 mins of jogging followed by 5-10 mins. of DYNAMIC stretching WARM DOWN: All sessions, including races, need a warm down: 5-10 mins of jogging followed by 5-10 mins. of STATIC stretching (For details of stretches see Sport smart tips from ACC: A: Aerobic Running - running at 70-90% of your max, so is hard running or "steady state" to finish pleasantly tired B: Easy fartlek running - a combination of small sprints, sustained running for up to a minute, hills, jogging, gets you fit fast! D: Hill Springing - see Paul, springing slowly up a gentle hill, raising knees high, driving arms, straight back - jog at top, stride down E: Steep hills or steps running- like D above, strengthens thighs, is important for helping improve quads for knee lift for stride and speed F: Leg Speed over m usually, concentrate on using quads and stomach muscles to pull legs through quickly - recover with W300m H: 45m wind sprints(hard out with the wind behind you), jog 155m for recovery, for sharpening and practice speed for race start/finish K: Speed Repetitons over m, jog 400m for full recovery and walk 100m, for working on speed and endurance for race start/finish L: Time Trials- at about 90% race pace with no sprint finish, keep an even pace, this is to practise racing and to learn pace judgement N: Relaxed Striding over m, don't sprint but run fast, relaxed and concentrate on your form, recover with 200m jog R: Rest- means REST, it is important to let your body recover from races, training and life in general! Get good sleeps before racing! W: Jogging means exactly that, what your Grandma would do (unless she is an ex Olympian!), talk, throw a ball, frisbee, SLOW!!!!