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 = achievable 2 = challenging 3 = ultimate * events only for registered Club runners 1 2 3 Y5/6 Girls Y5/6 Boys Y7/8 Girls Y7/8 Boys Time Distance Mon. 17 July B20-30mins. with 6 x 60 sec. efforts/2min. recoverb30-45mins. with 8 x 60 sec. efforts/2min. recovery Tues. 18 R R R R Wed. 19 L2000m L2000m L3000m L3000m Thu. 20 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 21 R R R or F80m x4 R or F80m x 6 Sat. 22 *PTH U16 Lakeside Relay L2500m L2500m L2500m L2500m Sun. 23 A20-30mins.+ A30mins.+ A30mins.+ A40-60mins.
Mon. 24 July B20-30mins. with 5 x 2min. Efforts/2 min recoveryb30-40mins. with 7 x 2min. Efforts/2 min recovery Tues. 25 R R R R Wed. 26 PSC CC Team Meeting L2000m L2000m L3000m L3000m Thu. 27 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 28 R R R or F80m x4 R or F80m x 6 Sat. 29 L2000m L2000m L3000m L3000m Sun. 30 A20mins.+ A30mins.+ A30mins.+ A40-60mins. Mon. 31 July PSC Training Halswell Quarry B30mins with 30s-1-2-3-2-1-30s min. efforts B30mins with 30s-1-2-3-3-2-1-30s min. efforts Tues. 1 August R R R R Wed. 2 L2000m L2000m L3000m L3000m Thu. 3 A15-30mins. A15-30mins. A20-30mins. A30-45mins. Fri. 4 R R R or F80m x4 R or F80m x 6 Sat. 5 L2000m L2000m L3000m L3000m Sun. 6 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins.
Mon. 7 August A15-30mins. A15-30mins. A20-30mins. A30-45mins. Tues. 8 R R R R Wed. 9 PSC Training Woodend DE 40mins. DE 40mins. DE 40mins. DE 40mins. Thu. 10 B15-30mins. B15-30mins. B20-30mins. B30-45mins. Fri. 11 R R R or F80m x4 R or F80m x 6 Sat. 12 CHAV Road Champs L2000m L2000m L3000m L3000m Sun. 13 On hills if possible: W20-30mins. W30mins.+ W30mins.+ W40-60mins. Mon. 14 August DE 20mins. DE 20mins. DE 30mins. DE 30mins. Tues. 15 R R R R Wed. 16 B15-30mins. B15-30mins. B20-30mins. B30-45mins. Thu. 17 PSC Training Roto Kohatu DE 40mins. DE 40mins. DE 40mins. DE 40mins. Fri. 18 R R R or F80m x4 R or F80m x 6 Sat. 19 *Canty Road Champs L2000m L2000m L3000m L3000m Sun. 20 W20-30mins. W30mins.+ W30mins.+ W40-60mins.
Mon. 21 August K150m x 4 + W15 K150m x 4 +W20 K200m x 4 + W15 K200m x 6+W20 Tues. 22 PSC Hills @ Hillview E 60mins. E 60mins. E 60mins. E 60mins. Wed. 23 R R R R Thu. 24 H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Fri. 25 R R W15-20 W30 Sat. 26 PSC - Port Hills U18 XC Races Race 2km Race 2km Race 3km Race 3km Sun. 27 Aug. W20-30mins. W30mins.+ W30mins.+ W40-60mins. Mon. 28 Aug. ONE MONTH TO GO!!!! F80m x 4-6 +W15 F80m x 4-6 +W15 F100m x 4-6 +W15 F100m x 4-6 +W15 Tues. 29 R R A20-30mins. A30 mins. Wed. 30 PSC Training Omaka L 3 x 700m with fast 100m start and 100m sprint finish Thu. 31 N150m x3 N150m x4 N200m x 4 N200m x 4 Fri. 1 Sept. R R W15-20 W30 Sat. 2 PSC Training -Two Person Relay L 2 x1000m L 2 x1000m L 2 x1000m L 2 x1000m Sun. 3 W20-30mins. W30mins.+ W30mins.+ W40-60mins.
Mon. 4 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 5 R R A20-30mins. A20-30mins. Wed. 6 L2000m L2000m L3000m L3000m Thu. 7 N150m x3 N150m x4 N200m x 4 N200m x 5 Fri. 8 R R W15-20 W30 Sat. 9 L2000m L2000m L3000m L3000m Sun. 10 (Aims Games) W20-30min. W30min. W30min. W30-40mins. Mon. 11 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 12 PSC Training Rolleston B30-40mins. B30-40mins. B30-40mins. B30-40mins. Wed. 13 R R R R Thu. 14 Two weeks to go!!! L1000m L1000m L1500m L1500m Fri. 15 N150m x 3 N150m x3 N200m x 3 N200m x 3 Sat. 16 R R R R Sun. 17 PSC Races - Timaru Race 2km/L1km Race 2km/L1km Race 3km/L1km Race 3km/L1km
Mon. 18 Sept. H x 6-8 +W15 H x 6-8 +W20 Hx 8-10+W20 Hx8-10+W20 Tues. 19 R R W15-20 W15-20 Wed. 20 B 20 mins. B 20 mins. B 20 mins. B 20 mins. Thu. 21 PSC Training Halswell Quarry Start 200m/W10/L1000m 70%/60m race Fri. 22 N150m x 3 N150m x3 N200m x 3 N200m x 3 Sat. 23 L800m L800m L800m L800m Sun. 24 W20 W20 W20 W20 Mon.25 Sept. H x 3 + W10 H x 4 +W10 H x 4 + W10 H x 4-6 + W10 Tues. 26 R R R R Wed. 27 Thu. 28 R- Course Walk, Visualising and Goal Setting Year 5-8 Inter-Regional Cross Country - Timaru 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!!!!