2018 Training Programme - Taking the time to create a high level training programme...

Rob

Rob

Creating my 2018 training programme

With 2018 arriving and my goals now being set, I can now put in place a high level programme for the year. 

Just as 2017, I have 2 "A" Races for 2018 and I can then add in "B" Races as important training events/races and also look for other smaller races, events of specific training sessions as "C" races.

2018 I have 2 A races.

  1. Crossfit Open - Feb/March
  2. Marathon PB attempt - October

I have 1 B event in place at the moment, The Castle Games at the end of January which runs a weekly online qualifier session in a similar format to the Crossfit Open.

With just this basic set of information, I can still put together an overall training programme, and I can also add in any other "B" and "C" events as I go, which will also act as important markers for my training and progress.

Spot the Same Problem...
Before I go onto the plan for the year, I'll highlight one of my ongoing "issues/choices" 

The fact that I don't focus on a single discipline or sport does give conflicts in programming. The "Issue" I create is that I am concentrating on the first quarter of the year on a sport that requires weightlifting, gymnastics, short sharp workouts, strength.. and then going into a long distance event where you have to get the time and miles in your body, as well as being lean and light.

I am happy with the choice I am making this year, and I will actually be continuing on with my Crossfit focus beyond the Open this year and use it as my main training regimen.
For my running, due to past injuries, age and current fitness I am aiming to run a fast marathon without exceeding 40 miles a week at any point in my programme..

So here we are for my 12 month high level programme:

High Level Programme 2018

January:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of < 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >10 miles

February: 

  • Crossfit - target 5 sessions per week
  • Crossfit - "B" event, Castle Games (Start 29th Jan for 4 weeks)
  • Crossfit - "A" Event - Crossfit Games (Start 26th Feb for 5 weeks)
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of < 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >10 miles

March:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of < 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >13 miles

April:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of < 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >13 miles

May: Building aerobic endurance and running:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >13 miles

Kayak2

June: Building aerobic endurance and running:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >13 miles developing race pace

July: Building aerobic endurance and running:

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of 1hr (1 fast, 1 mixed, 1 steady) ; 1 Long Run >13 miles developing race pace

August: Building aerobic endurance and running, focussing on developing speed over distance

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of 1hr (2 fast, 1 steady) ; 1 Long Run per week at race pace 15, 18, 20, 13

Sept: Building aerobic endurance and running, focussing on developing speed over distance

  • Crossfit - target 5 sessions per week
  • Aerobic/Conditioning - target 4 sessions per week.
    • Running - 3 runs per week of 1hr (2 fast, 1 steady) ; 1 Long Run per week at race pace 16, 19, 21, 13

October 2017

  • Taper for the Marathon
  • Race Day...

Nov + Dec 2018 Planning for 2018... what will I be looking to do?

C2 C Finish

So there is the high level plan for 2018.... based on the goals I set towards the end of 2017..

Within this plan, there are 2 other levels that I work to:

  1. 3 months, with detailed weekly Plans - identifying the individual sessions across the week and including rest days.
    I try to keep this as consistent as possible, but with family, work and life it has a degree of variety and flexibility.
    I'll write this up in the next couple of weeks and post it on here..
  2. Session plans - more for the Crossfit training due to the variety of movements, there are a number of areas I specifically need to work on, so within the week for some of the sessions themselves I will plan or prepare a specific session or part session.

In addition, there are two other pieces to my puzzle... and for me, these are STILL a real problem..

1. Diet.. overall diet... I still haven't got this nailed

2. Nutrition Plan for racing...

Wish me luck, and keep me away from the cake tin!!

Castle

Rob

Rob

The grumpy old man... played county level at multiple sports, semi-pro football and since retiring from rugby taken part and completed in single to multi day adventure races, half marathons, marathons, ultra running, triathlon, half ironman, ironman. A qualified PT, Kettlebell Coach and Personal Coach.. Loves cake!

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