This 14 week marathon specific training programme is designed to assist athletes in maximising their athletic potential and ultimately fulfilling their individual goals. The programme can be a continuation of our intermediate stage 2 programme or it can be picked up by any committed athlete with a desire to work hard and smash their own personal boundaries.
All runs are titled in a format summarizing the run. The first number is the training zones the session is based it, e.g. "3. Tempo. 45 Incl. 15 Tempo. Pace". The "3" here represents the training zone the session is based at. The next word, "Tempo" is the word for the training zone the session is based. The "45" represents the length of the entire session, warm up and cool down inclusive, and the "15" shows the active minutes in this specefic session. The last word, "Pace" is telling us that this specefic session is monitored by pace. Sessions can be monitored by pace, heart rate (HR) or relative percieved exertion (RPE).
Zone 1 - Absorption
Zone 2 - Aerobic
Zone 3 - Tempo
Zone 4 - Sub-Threshold
Zone 5a - Super-Threshold
Zone 5b - Interval
Zone 5c - Repition.
My belief is that maximum growth occurs on the border of support and challenge.
With that in mind I am constantly searching for the balance between pushing an athlete and providing them with support.
Coaching is guided by six guiding principles:
- There is no single right answer.
- Experiment from success and failure.
- Patience is mandatory.
- Your body is the best teacher.
- Relaxation is the key to great form.