Session planning is a vital part of any training plan. Every time you go out to train there should be a plan behind that particular session. It could simply be "Recovery Run" but there should be a reason why you're doing that and that is exactly what you should do. Without planning you're just going out and exercising and although this is likely to see an improvement over time, with progressive planning you should be exercising the right muscle groups and get better results.
Here are a few tips about session planning: They should be......
Progressive, slowly getting harder over a period - not quite the same as periodisation.
They should be leading you to achieving a specific goal at a some time in the future.
Every session should exercise all muscle groups if possible.
Most sessions in all sports should include a period of doing drills.
Doing sprints and fast paced intervals are good in all sports.
Never go too far from speed - even in a long slow session it's good to plan some short fast elements.
All of the sessions we list here will be ones we have delivered as coaches to our athletes and will be appropriate for the time of year.
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With the kicking drill this week you can change sides on a specific number of kicks or after every breath. The important point to adhere to is not to move your body when you head moves nor move your head when your body moves. Look forward slightly forward and down and isolate the movements.
The main set is a split 600m swim in 100m, 200, and 300m repeats all done twice. Try to maintain an even pace throughout, so the 200m swim takes twice as long as the 100m swim and the 300m swim takes 3 times as long.
After a good warm up the main part of the session is 30 mins of race paced cycling starting harder and then settling down. The race pace of the last 2 segments are menat to be long distance pacing, so judge this accordingly and go harder on the first .
Track sessions are probably the most important sessions to hone your speed. Long Slow Runs are the backbone of your overall fitness but track sessions are ultimately controllable, so you can test your speed or make sure you can hold a pace, on a repeatable and measurable course.
Different distance runs make for running at different speeds and have different training effects. We'll take you through all these effects over the weeks so you train throughout the year using all your energy systems.
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The aim of this weeks run is to run with good form for a distance. Have a short recovery and then repeat that same good form run. Make this run towards a reasonably steep hill, because after these runs you're heading for hill repeats.
Choose a 100m uphill track and run at your maximum pace. Jog on for about 50m and then jog or walk back to the start. Repeat the uphill run when your heart rate has recovered to around 100 bpm.
Always take the time you run up the hill and if your current run time (the one you've just finished) strays more than 10% from the initial run then stop the session and head for home.