Schedule is based on schedules from Arthur Lydiard's Book "Run the Lydiard Way" 1978, pp. 172-175, 184-187 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 1 = achievable 2 2 = challenging 3 3 = ultimate Y5/6 Girls Y5/6 Boys Y7/8 Girls Y7/8 Boys Mon. 13 July B20-30mins. with 6 x 60 sec. efforts/2min. recob30-45mins. with 8 x 60 sec. efforts/2min. recovery Tues. 14 R R R R Wed. 15 L2000m L2000m L3000m L3000m Thu. 16 A15-30mins. A15-30mins. A20-30mins. A30-45 mins. Fri. 17 R R R or F80m x4 R or F80m x 6 Sat. 18 L2000m L2000m L3000m L3000m Sun. 19 A20mins.+ A30mins.+ A30mins.+ A40-60mins.
Mon. 20 July B20-30mins. with 5 x 2min. Efforts/2 min recovb30-40mins. with 7 x 2min. Efforts/2 min recovery Tues. 21 R R R R Wed. 22 L2000m L2000m L3000m L3000m Thu. 23 PSC CC Team Meeting A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 24 R R R or F80m x4 R or F80m x 6 Sat. 25 *PTH U16 Lakeside Relay L2500m L2500m L2500m L2500m Sun. 26 A20mins.+ A30mins.+ A30mins.+ A40-60mins. Mon. 27 July PSC Training Roto Kohatu B30mins with 30s-1-2-3-2-1-30s min. efforts B30mins with 30s-1-2-3-3-2-1-30s min. efforts Tues. 28 R R R R Wed. 29 L2500m L2500m L3500m L3500m Thu. 30 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 31 R R R or F80m x4 R or F80m x 6 Sat. 1 Aug. *NZXC- Halswell L2000m L2000m L3000m L3000m Sun. 2 A20mins.+ A30mins.+ A30mins.+ A40-60mins.
Mon. 3 August B20-30mins. With 3 x 3min. Efforts/3 min reco B30-40mins. with 4x3min. Efforts/3 min recovery Tues. 4 PSC Training Woodend DE 30mins. DE 30mins. DE 30mins. DE 30mins. Wed. 5 R R R R Thu. 6 On hills if possible: A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 7 R R R or F80m x4 R or F80m x 6 Sat. 8 L2000m L2000m L3000m L3000m Sun. 9 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins. Mon. 10 August DE 20mins. DE 20mins. DE 30mins. DE 30mins. Tues. 11 R R R R Wed. 12 PSC Training Halswell Quarry DE 30mins. DE 30mins. DE 30mins. DE 30mins. Thu. 13 B15-30mins. B15-30mins. B20-30mins. B30-45mins. Fri. 14 R R R or F80m x4 R or F80m x 6 Sat. 15 Phoenix Relay L2000m L2000m L3000m L3000m Sun. 16 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins.
Mon. 17 August DE 20mins. DE 20mins. DE 30mins. DE 30mins. Tues. 18 R R R R Wed. 19 L2500m L2500m L3500m L3500m Thu. 20 PSC Hills @ Hillview E 30mins. E 30mins. E 40mins. E 40mins. Fri. 21 R R R or F80m x4 R or F80m x 6 Sat. 22 Canty Road Champs L2000m L2000m L3000m L3000m Sun. 23 W20-30mins. W30mins.+ W30mins.+ W40-60mins. ONE MONTH TO GO!!!! Mon. 24 August K150m x 4 + W15 K150m x 4 +W20 K200m x 4 + W15 K200m x 6+W20 Tues. 25 R R A 30mins. A 30mins. Wed. 26 H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Thu. 27 B 20mins. B 20mins. B 30mins. B 30mins. Fri. 28 R R W15-20 W30 Sat. 29 Port Hills U18 CC Races Race 2km Race 2km Race 3km Race 3km Sun. 30 Aug. W20-30mins. W30mins.+ W30mins.+ W40-60mins.
Mon. 31 Aug. F80m x 4-6 +W15 F80m x 4-6 +W15 F100m x 4-6 +W15 F100m x 4-6 +W15 Tues. 1 Sept. R R A20-30mins. A30 mins. Wed. 2 PSC Training Omaka L 3 x 700m with fast 100m start and 100m sprint finish Thu. 3 N150m x3 N150m x4 N200m x 4 N200m x 4 Fri. 4 B20mins. B20mins. B20-30mins. B30 mins. Sat. 5 R R R R Sun. 6 PSC Races/Aims Games Race 2km Race 2km Race 3km Race 3km Mon. 7 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 8 PSC Training Rangiora B30-40mins. B30-40mins. B30-40mins. B30-40mins. Wed. 9 R R A20-30mins. A20-30mins. Thu. 10 Two weeks to go!!! N150m x3 N150m x4 N200m x 4 N200m x 5 Fri. 11 R R R R Sat. 12 PSC Training -Two Person Relay L 2 x1000m L 2 x1000m L 2 x1000m L 2 x1000m Sun. 13 Schools' Orienteerin W20-30min. W30min. W30min. W30-40mins.
Mon. 14 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 15 R R W15-20 W15-20 Wed. 16 B 20 mins. B 20 mins. B 20 mins. B 20 mins. Thu. 17 PSC Training Halswell Quarry Start 200m/W10/L1000m 70%/60m race Fri. 18 N150m x 3 N150m x3 N200m x 3 N200m x 3 Sat. 19 L1000m L1000m L1000m L1000m Sun. 20 W20 W20 W20 W20 Mon. 21 Sept H x 3 + W10 H x 4 +W10 H x 4 + W10 H x 4-6 + W10 Tues. 22 R R R R Wed. 23 Thu. 24 R- Course Walk, Visualising and Goal Setting Year 5-8 Inter-Regional Cross Country - Blenheim MY PSC CC Team Goals:make them SMART- specific, measurable, attainable, realistic, timed 1=achievable, 2 = challenging, 3= ultimate 1 2 3
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: www.acc.co.nz) 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 80-100m 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 150-200m, 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 150-200m, 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!!!!