first anaerobic phase

This week marks the beginning of the first anaerobic phase which will last about five weeks. During this phase we'll introduce training in the anaerobic zone with very general workouts. From a pace perspective, think in terms of 3k-5k pace. At these speeds you should be able to handle for the most part longer intervals and higher volumes, which will provide the systemic response you need to develop the ability to buffer higher lactate levels. As always, you need to partner with the coaches in these workouts - we will provide paces and volumes that we feel are appropriate; but you have to learn your body and the feedback it provides. Pay attention, you should never be buried anaerobically, but rather should finish workouts sufficiently fatigued and with a feeling that you could have completed a couple more intervals. Below is the general outline for the week, be aware that some schedules will differ.

monday (on your own)
aerobic running
+ 6 x technique strides
+ mcmillan stage II core
+ MANDATORY TOTAL PERSON EVENT IN EVENING

tuesday
800j, mcmillan wu, 3 x 50m starts
+ anaerobic training on track, 6-8 x 800, r= 400j
(mkd: 10 x 300, r= 500j)
+ general strength

wednesday
800j, dynamic wu
+ aerobic running
+ barefoot strides on grass

thursday
800j, speed ladder & hurdle work
+ aerobic running
+ 5 x 70m (30 acc + 40 sprint)
(those competing this weekend, 2 x 200 @ race pace)
+ mcmillan stage II core

friday
those competing:
shake-out run and travel
+ competition
+ general strength
those not competing:
varied workouts, some anaerobic, some 80%
+ general strength

saturday
those competing:
shake-out run and competition
+ general strength
those not competing:
aerobic running on own

sunday (time - tbd)
long aerobic running
+ cool-down exercises
+ recovery at training room