planning your training by using training schedules “train smarter not harder”
Post on 25-Dec-2015
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By Craig Carscadden level 3 Endurance & Middle distance coachCompetitive Experience
1)Marathon PB 3hrs 05mins
2)5km PB 17min 40secs
3)1500m PB 3min 42sec
4)7th 500om Paralympic final Atlanta 1996
5)IPC World Cross Country Champion 1997
Coaching Experience
1)Finalist U16 English Schools Championships
2) Winner Female Vet 45 Bath ½ Marathon
3) Middle Distance coach GB team Sydney & Athens Paralympics
StaminaHow do we improve stamina.1) Long Steady runs2) Over distances track work.3) Hill repetitions4) Cross Training e.g. swimming
StrengthHow would we improve this1) Circuit Training2) Weight Training3) Hill sessions4)Cross Country5) General Gym work
Speed (fast twitch muscles)How do we stimulate fast twitch muscles.1) running fast over short distances 2) drills as part of your warm up3) short hill reps
Skill of Running Running more efficiently1)Stride length 2) Leg speed3) Driving Arms4) Drinking on the run
How do you improve skill1)Drills, particularly strides, high knees2)Short repetitions or short hill sessions3)Using hand weights, mimicking running
action4) Practise
Marathon Schedule
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 rest Track Session 4-5miles slow Hill Session rest 5-6miles slow 90min slow
Week2 rest Track Session 4-5miles slow Hill Session rest5-6miles slow 100min slow
Week3 rest Track Session 4-5milessteady Hill Session rest 5-6 miles slow 110min slow
Week4 rest Track Session 4-5miles steady Hill Session rest rest 1/2 Marathon
Week5 rest Track Session 6miles slow Hill Session rest5-6miles slow 130min slow
Week6 4miles slow Track Session 6miles steady Hill Session rest 5-6 miles slow 140 min slow
Week7 4miles slow Track Session7mileslow Hill Session rest
5-6miles slow 150min slow
Week8 4miles slow Track Session 7miles steady Hill Session rest5-6miles slow 165min slow
Week9 4miles slow Track Session 8miles slow Hill Session rest5-6miles slow 180min slow
Week10 4mile slow Track Session 8miles steady HillSession rest rest race 15-20miles marathon tempo
Week11 rest Track Session 8miles steady Hill Session rest 5-6 miles slow 180 min slow
Week12 4miles Slow Track Session 6miles slow Hill Session rest5-6miles slow 120min slow
Week13 4miles SlowTrack Session/tempo 6miles steady 6miles tempo rest
5-6miles slow 90minslow
Wee14 4miles SlowTrack Session/tempo 4miles Slow 6miles tempo Rest rest Race
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