Posted: Thu 05 Aug, 2004 6:52 pm
This was my 10 Week POC program. Taking into account also used for a marathon afterwards, so was tailored for both.
After the half marathon at the end of week 6, i had very little rest and as a result overtrained and notice a significant decrease in fitness upto POC. Rest is essential, if you think you fitness is decreasing despite training hard, it is because of a lack of rest. Try the Lactate doser and the 5 x 1mile efforts, these really helped my fitness! (Explained at the bottom of sheet)
12/01/2004 1 Hour 30- Road run
13/01/2004 45 minutes x-country in boots
14/01/2004 Rest
15/01/2004 45 minutes road run with steep hills
16/01/2004 30 minutes x-country with boots
17/01/2004 Rest
18/01/2004 2 Hour Road run
19/01/2004 Rest
20/01/2004 45 Minutes Road running
21/01/2004 1 hour road run
22/01/2004 Rest
23/01/2004 1 hour road run
24/01/2004 30 Minute road run into 30 minute bike with steep hills
25/01/2004 1 Hour 30 Minute road and forest run
26/01/2004 Rest Day
27/01/2004 40 Minute road run
28/01/2004 1Hour Forest Run in Boots
29/01/2004 Treadmill, 2-11% incline pyramid: 45 Minute
30/01/2004 Treadmill, 10-15% Incline, pyramid: 30 sec each level
31/01/2004 Rest Day
01/02/2004 1 Hour 30 Minute Run, Flat track in boots
02/02/2004 40 Minute Road run, Hard up hills, medium pace down
03/02/2004 Rest
04/02/2004 Track Work: 2x1mile efforts/ 6x200meters
05/02/2004 35 minutes- forest Run in Boots
06/02/2004 Treadmill 45minutes (10-15% incline pyramid)
07/02/2004 Rest
08/02/2004 1 Hour Road and Forest Run in Boots
09/02/2004 A.M- 6 x 400meters, 4 x (3 Greyhounds)
P.M- Gym Circuit- Rower 5 x 200m sprints, 1 min recovery / stepper 1 minute quick as possible / Treadmill 5x200m at 4% incline / Bike 5 x 1km best efforts
10/02/2004 Rest
11/02/2004 1 Hour road Run
12/02/2004 5 x 1 mile best efforts around a track
13/02/2004 3 x 800meters (2 minute recoveries), 2 x 800 meters slightly slower, 3200 meter Run with light ankle weights
14/02/2004 40 minute Forest Run with heavy ankle weights
15/02/2004 1 Hour Forest Run with light ankle weights
16/02/2004 Lactate doser over forest with boots- 3 x (2minutes full-out sprints, with 5 minutes light jog)
17/02/2004 Rest
18/02/2004 A.M 45 minute forest Run with boots- lots of hills, P.M- 45 minute Road Run
19/02/2004 45 minute Bergen walk with boots
20/02/2004 Forest Hill session with Boots- 55minutes
21/02/2004 Rest
22/02/2004 Brighton Half Marathon
23/02/2004 Rest
24/02/2004 10 x steep short hill sprints, 6 x long steep hill sprints, 6 x 200m, 6 x 100m
25/02/2004 40 Minute road run + light ankle weights
26/02/2004 40 minute forest run with boots
27/02/2004 2 x 1000m efforts, 5 x 200m sprints. P.M 45lengths swim
28/02/2004 60 Minute Beach Run in boots
29/02/2004 1 Hour gentle walk
01/03/2004 6 x short steep hill sprints, 6 x long steep hill sprints
02/03/2004 35min Road run in boots
03/03/2004 35minute forest run in boots
04/03/2004 45 minute road run with boots
05/03/2004 2 x (3 x 500m)
06/03/2004 Circuit training
07/03/2004 Road/ Forest Run with Boots 1 Hour 10 Minutes
08/03/2004 Rest
09/03/2004 ex-marine Circuit session
10/03/2004 A.M Forest Run in Boots, P.M road run 50minutes
11/03/2004 Rest
12/03/2004 Rest
13/03/2004 Forest Run in Boots 1 hour
14/03/2004 Road Run 2 hours
15/03/2004 Forest Run 5 miles in boots
16/03/2004 ex-marine Circuit session
17/03/2004 40 minute Road run
18/03/2004 Rest
19/03/2004 Rest
20/03/2004 Rest
21/03/2004 Rest
POC
Other optional training sessions
2 x (4 x 1000meters) 2 minutes rest betweem intervals and 10minutes rest between sets, last 200meters faster than first 800meters
Lactate Doser: 2 minutes of max speed, 5 minutes recovery- complete 4-5 of the speed bursts. It optimizes lactate threshold and increases VO2 max. Try to do these on hills in the mud
Greyhounds- 12 x length of a football pitch,(when you reach the edge of the penalty area slow down, turn around at the goal line and sprint until you reach the other penalty area)
Super sets- Run 3 x (200-600-1600meters) 200m fast, 600 bit slower, 1600 medium pace
The Ph of your blood in your muscles will be rather acidic!!! And painful…No stopping between 200-600-1600
Running track circuit: 8 x 200meters (200 meter walk recovery) 6 x 400 meters (2min recovery) 2 x 800meters (3 minute recovery)
After the half marathon at the end of week 6, i had very little rest and as a result overtrained and notice a significant decrease in fitness upto POC. Rest is essential, if you think you fitness is decreasing despite training hard, it is because of a lack of rest. Try the Lactate doser and the 5 x 1mile efforts, these really helped my fitness! (Explained at the bottom of sheet)
12/01/2004 1 Hour 30- Road run
13/01/2004 45 minutes x-country in boots
14/01/2004 Rest
15/01/2004 45 minutes road run with steep hills
16/01/2004 30 minutes x-country with boots
17/01/2004 Rest
18/01/2004 2 Hour Road run
19/01/2004 Rest
20/01/2004 45 Minutes Road running
21/01/2004 1 hour road run
22/01/2004 Rest
23/01/2004 1 hour road run
24/01/2004 30 Minute road run into 30 minute bike with steep hills
25/01/2004 1 Hour 30 Minute road and forest run
26/01/2004 Rest Day
27/01/2004 40 Minute road run
28/01/2004 1Hour Forest Run in Boots
29/01/2004 Treadmill, 2-11% incline pyramid: 45 Minute
30/01/2004 Treadmill, 10-15% Incline, pyramid: 30 sec each level
31/01/2004 Rest Day
01/02/2004 1 Hour 30 Minute Run, Flat track in boots
02/02/2004 40 Minute Road run, Hard up hills, medium pace down
03/02/2004 Rest
04/02/2004 Track Work: 2x1mile efforts/ 6x200meters
05/02/2004 35 minutes- forest Run in Boots
06/02/2004 Treadmill 45minutes (10-15% incline pyramid)
07/02/2004 Rest
08/02/2004 1 Hour Road and Forest Run in Boots
09/02/2004 A.M- 6 x 400meters, 4 x (3 Greyhounds)
P.M- Gym Circuit- Rower 5 x 200m sprints, 1 min recovery / stepper 1 minute quick as possible / Treadmill 5x200m at 4% incline / Bike 5 x 1km best efforts
10/02/2004 Rest
11/02/2004 1 Hour road Run
12/02/2004 5 x 1 mile best efforts around a track
13/02/2004 3 x 800meters (2 minute recoveries), 2 x 800 meters slightly slower, 3200 meter Run with light ankle weights
14/02/2004 40 minute Forest Run with heavy ankle weights
15/02/2004 1 Hour Forest Run with light ankle weights
16/02/2004 Lactate doser over forest with boots- 3 x (2minutes full-out sprints, with 5 minutes light jog)
17/02/2004 Rest
18/02/2004 A.M 45 minute forest Run with boots- lots of hills, P.M- 45 minute Road Run
19/02/2004 45 minute Bergen walk with boots
20/02/2004 Forest Hill session with Boots- 55minutes
21/02/2004 Rest
22/02/2004 Brighton Half Marathon
23/02/2004 Rest
24/02/2004 10 x steep short hill sprints, 6 x long steep hill sprints, 6 x 200m, 6 x 100m
25/02/2004 40 Minute road run + light ankle weights
26/02/2004 40 minute forest run with boots
27/02/2004 2 x 1000m efforts, 5 x 200m sprints. P.M 45lengths swim
28/02/2004 60 Minute Beach Run in boots
29/02/2004 1 Hour gentle walk
01/03/2004 6 x short steep hill sprints, 6 x long steep hill sprints
02/03/2004 35min Road run in boots
03/03/2004 35minute forest run in boots
04/03/2004 45 minute road run with boots
05/03/2004 2 x (3 x 500m)
06/03/2004 Circuit training
07/03/2004 Road/ Forest Run with Boots 1 Hour 10 Minutes
08/03/2004 Rest
09/03/2004 ex-marine Circuit session
10/03/2004 A.M Forest Run in Boots, P.M road run 50minutes
11/03/2004 Rest
12/03/2004 Rest
13/03/2004 Forest Run in Boots 1 hour
14/03/2004 Road Run 2 hours
15/03/2004 Forest Run 5 miles in boots
16/03/2004 ex-marine Circuit session
17/03/2004 40 minute Road run
18/03/2004 Rest
19/03/2004 Rest
20/03/2004 Rest
21/03/2004 Rest
POC
Other optional training sessions
2 x (4 x 1000meters) 2 minutes rest betweem intervals and 10minutes rest between sets, last 200meters faster than first 800meters
Lactate Doser: 2 minutes of max speed, 5 minutes recovery- complete 4-5 of the speed bursts. It optimizes lactate threshold and increases VO2 max. Try to do these on hills in the mud
Greyhounds- 12 x length of a football pitch,(when you reach the edge of the penalty area slow down, turn around at the goal line and sprint until you reach the other penalty area)
Super sets- Run 3 x (200-600-1600meters) 200m fast, 600 bit slower, 1600 medium pace
The Ph of your blood in your muscles will be rather acidic!!! And painful…No stopping between 200-600-1600
Running track circuit: 8 x 200meters (200 meter walk recovery) 6 x 400 meters (2min recovery) 2 x 800meters (3 minute recovery)