Endurance Training Programme Design Programme Design Determine exact

Endurance Training Programme Design

Programme Design § Determine exact dates of races- and prioritise importance § Work out how long your seasons should be (prep, comp, transition) § Work out peak-mileage for a week (=greatest volume of training, hours/kms)

Working out ‘Peak-Mileage’ § Calculate the biggest weekly mileage you think you could cope with in all the disciplines you will compete in. Consider: § Experience § Commitment § Time § Ability to avoid injury Decide how to spread the mileage throughout the week- and when to schedule a rest day(s)

Peak-Mileage Weeks Guideline= 100% Workout Sport Novice (km) Semi (km) Elite (km) Triathlon (sprint) 3 (2 x) 90 16 5. 5 (3 x) 120 22 10 (5 x) 180 34 Triathlon (standard) 3 (2 x) 100 25 5. 5 (3 x) 160 46 12. 5 (5 x) 310 55 Cycling (160 km- Round Taupo) 280 (4 x) 250 (6 x) 680 (6 x) Distance Running (10 km) 32 (3 x) 58 (5 x) 87 (6 x) Distance Running (Half-Marathon) 53 (4 x) 84 (6 x) 92 (6 x) Distance Running (Marathon) 66 (4 x) 94 (6 x) 113 km (6 x)

Select the following options: § 1. Number of Speedwork weeks (4 -8) § 2. Mesocycle ratio (hard: easy, 2: 1, 3: 1, 4: 1) § 3. Percentage of training volume increase (5% or 10%) § 4. Taper length (2 -14 days)

Speedwork § 4 Weeks= beginners § 4 -6 Weeks= most athletes § 8 Weeks= elite

Mesocycles (hard/easy weeks) § = The number of hard training weeks before a recovery (compensation) week § 2: 1 = beginners § 3: 1= intermediate § 4: 1 = elite § Not appropriate for speedwork phase

Percentage increase per week § Novice =5% increase per week (starting at about 40% of ‘peak-mileage’ week) § Experienced =10% increase per week (starting at about 70% of ‘peak-mileage’ week)

10 km Running Programme (16 weeks, 70 km =peak-mileage week) Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 B A S E S P E E D E H H E H H E % wkkm 50 40 72 50 79 55 65 45 86 60 93 65 72 50 93 65 100 70 79 55 93 65 86 60 72 50 23 MON 3. 4 4. 3 4. 7 3. 9 5. 2 5. 6 4. 3 5. 6 6. 0 4. 7 5. 6 5. 2 4. 3 5. 6 4. 7 5. 0 TUE 6. 8 8. 5 9. 4 7. 7 10. 2 11. 1 8. 5 11. 1 12 9. 4 10. 1 9. 4 7. 8 6. 0 WED 5. 6 7. 0 7. 7 6. 3 8. 4 9. 1 7. 0 9. 1 10 7. 7 6. 1 5. 6 4. 7 6. 0 THU 9. 1 11. 4 12. 5 10. 3 13. 7 14. 8 11. 4 14. 8 16 12. 5 16. 3 15 12. 5 6. 0 FRI D/ O D/O D/O D/O D/O SAT 3. 4 4. 3 4. 7 3. 9 5. 2 5. 6 4. 3 5. 6 6. 0 4. 7 6. 1 5. 6 4. 7 D/O SUN 11. 6 14. 5 16 13. 1 17. 4 18. 9 14. 5 18. 9 20 16. 0 18. 9 18. 7 15. 6 RA CE

Marathon Programme -Arthur Lydiard Weeks Day Time/kms Method of Training- Preparatory Phase Base 1. 8 weeks + Mon 1 hour LONG AEROBIC RUNNING Tues 1 ½ hours Wed 1 hour Thurs 1 ½ hours Fri 1 hour Sat 1 hour Sun 2 hours +

Marathon Programme -Arthur Lydiard Weeks 4 weeks Day Time/kms Method of Training- Preparatory Phase Base 2. Mon 1 hour EASY FARTLEK RUNNING Tues 1 ½ hours LONG AEROBIC RUNNING Wed 1 hour EASY FARTLEK RUNNING Thurs 1 ½ hours LONG AEROBIC RUNNING Fri 150 M X 6 RELAXED STRIDING Sat 1 hour EASY FARTLEK RUNNING Sun 2 hours + LONG AEROBIC RUNNING

Marathon Programme -Arthur Lydiard Weeks 4 weeks Day Time/kms Method of Training- Preparatory Phase Base 2. Strength Mon 1 hour HILL SPRINGING & STEEP HILLS /STEP RUNNING Tues 1 ½ hours LONG AEROBIC RUNNING Wed 1 hour HILL SPRINGING & STEEP HILLS /STEP RUNNING Thurs ¾ hour EAST FARTLEK RUNNING Fri 150 M X 6 RELAXED STRIDING Sat 1 hour HILL SPRINGING & STEEP HILLS /STEP RUNNING Sun 2 hours + LONG AEROBIC RUNNING

Marathon Programme -Arthur Lydiard Weeks Day Time/kms Method of Training- In-Season 10 weeks Mon 4 x 1 km or INTERVAL REPETITIONS 8 x 100 m/200 m 100 m WINDSPRINTS EVERY 200 m Tues 1 hours JOGGING Wed 2, 3 OR 5 km TIME TRIALS Thurs ¾ hour EAST FARTLEK RUNNING Fri ½ hour JOGGING Sat 3, 5 OR 10 km TIME TRIAL 35 -42 km TIME TRIAL 2 ½, 2, 1 ½ hours JOGGING 5 weeks out/race Sun

Marathon Programme -Arthur Lydiard Weeks 1 week RACE DAY Day Time/kms Method of Training- TAPER Last Week Mon 5 x 100 m FAST RELAXED RUNNING Tues 2 km TIME TRIAL Wed ¾ hour JOGGING Thurs ½ hour JOGGING/ day off Fri ½ hour JOGGING/ day off Sat 42. 2 KM RACE DAY Sun JOGGING EASILY FOR 2 WEEKS