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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The Touch Kick Board Drill here is putting the kick board in between your legs and touching it at the end of every stroke. The drill both lengthens your stroke and tends to stop cross over at the front of the stroke. Then when you so the Single Arm with Kick Board drill make sure you hold the kick board close to the edge so your stroking arm will miss the kickboard as it enters the water. Make sure you extend the stroking arm and rotate to the oposite side with your hips, so you lengthen your stroke to the maximum. Accelerate through your stroke to your thigh and then breathe when you recover your arm.
The main set should be done at an even pace. ou're testing your ability to maintain pace over increasing distances.
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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This session starts with a steady run where you maintain an even pace at your 5k race pace. From there it goes to uphill running.
There are 2 forms of uphill running, long uphill runs to improve your ability to run uphill and your aerobic endurance and short uphill runs to improve your speed and muscular power. This is the second kind.
Make sure you only run up to 100m and time all the runs. If the time you're taking increases by 10% of the original time you've done enough, stop the session and head for home.