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The Pete Plan blog

BIRC to Boston: Core session 2

Posted by thepeteplan on December 1, 2010

Week 1 of the BIRC to Boston training group is fully underway now. For the 12 weeks of training the week is split up into 2 core session, to be done as the priority every week, 1 moderately hard session, and then steady distance work to make up the remainder of the training week. As I am racing a 2k again this coming weekend in Cardiff at the Welsh championships I needed to get the two core workouts done early in the week, otherwise I would be doing AT work the day before a 2k race, which is never a good idea.

The second core session of week 1:

4 x 1350m / 5min rest:
4:35.0 / 1:41.8 / 29
4:34.5 / 1:41.6 / 29
4:33.7 / 1:41.4 / 29
4:25.9 / 1:38.4 / 31

5400m = 18:09.0 / 1:40.8 / 29

As with the 500m reps on Monday this is a little off pace for me for 5k training. I’m holding back a little due to the 2k this coming weekend, but also I want to make sure I have somewhere to go with the pacing of these sessions over the coming weeks and lead by example following the targets how I would like the rest of the training group to follow them.

Extra training -v- extra rest:

Over the 12 weeks of this training group I have pretty much unlimited time to train and / or rest. I need to determine what the optimum training strategy is within those bounds to maximise my performance in 12 weeks time. Do I train as intensely as possible for the 3 hard sessions and rest more? Do I increase volume by doing longer steady distance pieces and / or multiple sessions some days? One thing I will be doing is at least one weights session per week focussing on rowing specific exercises such as cleans, deadlifts and barbell rows (with bench press for balance). My current thinking is that 3 high quality erg sessions + 1 or 2 weights sessions + 3 very steady distance pieces per week will probably be optimal. I think if I try to pile on more volume it will hit the quality of the harder pieces, and so the end results (over a relatively short time period). The extra time I have available will be better spent recovering better, rather than training more. Any opinions, informed or not, welcome.


One Response to “BIRC to Boston: Core session 2”

  1. Tim Male said

    Hmm. Certainly best not to go straight into massive volume. I would think that the sessions you would be looking for would mean building longer, less intense sessions around your current training.

    The additional weights/ core work would certainly help, but if your body is used to one session per day, jumping to three would be folly.

    Why not put in an additional session in for four weeks after Cardiff, either with a weights or long low rate ergo (eg 3/4 x 6k UT2) with about four hours break for rest and refuel.

    Also with extra training, other elements need to be addressed. More aerobic work will mean that more antioxidants need to be consumed so that recovery is optimised. So fruit and veg need to be upped. Also as there will be more muscle contractions extra stretching needs to be done. Perhaps you could put in a ‘stretching session’ as a third session in the day?

    Judging on how you feel after these four weeks you can step up an extra steady state aerobic session on top. Then two weeks before you fly to Boston you cut back to one session per week and enjoy the extra freshness in your taper.

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