The Weekly Plan

OK - it's been a while since I did an update from Daniel's Running Formula - so here goes:

The next chapter presents the concept of breaking down a season into phases of training. It is based around choosing a peak performance date and working back from this point in time.
Daniel points out that 24 weeks (4 blocks of 6 weeks) leading up to a peak period/date is desirable yet not always a workable timeframe. He gives tips about how to structure your blocks if you have more or less time than the standard 24 weeks.

The standard 24 weeks can be broken down into four phases:

• Foundation and Injury prevention phase (FI) - this phase involves easy running that produces many desirable cellular benefits while minimizing the chance of injury. In this phase you shouldn't increase mileage too quickly and learn to recognise signs of fatigue. This is a time where you can set some good habits - running regularly, eating and sleeping well.


• Early Quality phase (EQ) - this is a rep phase where you work on your mechanics, running economy and some speed. This phase shouldn't be too taxing on the cardiovascular and aerobic systems. It is really just preparing the body for the harder phase which follows.


• Transition Quality phase (TQ) - the toughest phase which concentrates primarily on long intervals. The goal is this phase is to stress the proper systems that apply to your event. This phase challenges a runner's mental and physical toughness. It is tempting to slack off on some of the tough workouts you'll face in this phase.


• Final Quality phase (FQ) - this phase involves a fair amount of threshold running, races etc. This phase prepares you for actual race conditions and you should focus on conditions specific to the conditions of the coming race. You should focus on your strengths in this phase, rather than working on your weaknesses.

Therefore the 24 weeks is 6 weeks of easy running, followed by reps, then intervals and finally threshold running and racing. Daniel talks about plotting a weekly schedule, mixing competitions with training, putting the program together and including planned breaks.

OK - now for introspection. The front half of this year was probably phase (FI) for me - lots of easy running and building up the k's. Unlike last year where I had a peak race in March and Sept, this year I am not really focusing on one event at all. I want to enjoy the year, racing in a few different events, a couple of marathons and dipping my toe into the triathlon world later in the year.

Therefore, I have decided to simply train the year through with a variety of different running sessions as well as slowly introducing more cycling and then eventually swimming, ready for Port Half Ironman.

Therefore I have designed a weekly program below...

• Monday - 6k recovery run
• Tuesday - 1 hour on wind trainer
• Wednesday - Threshold run (20 mins) with warm up/down
• Thursday - Medium long run (14k)
• Friday - Intervals e.g. 4 x 1k (2 min recovery)
• Saturday - Long Ride (up to 80k)
• Sunday - Long Run (up to 30k)

Now if I completed this each week to it's max I would be running 70 k's and cycling 100 k's. Now I know this is not going to happen very often however I have set myself the goal of not missing two sessions in subsequent weeks. For example, If I miss a long ride or a long run one weekend, I will endeavour to make it my priority to ensure I don't miss this session the next weekend. I will also juggle the sessions if I have a race on the weekend - e.g. drop the interval session etc.

After Cities marathon I will slowly drop the running sessions and then start to add cycling/swimming sessions to a max of 3 runs, 3 rides and 2 swims.

Well, that's the plan. Let's see how we go with it.

P.S. A couple of photos to liven up the blog...

The Mischievous Cheesburger

The bearded Hamburglar

An x-rated romp after dinner (look at that belly)