NP fitness

While March may seem very far away as of now, training for Spring track has to begin in mid to late summer.  Here is the layout I put together for my own training.

1. Offseason: September to December.  In this block the main focus is on developing maximum strength.  Track work is done once a week on a non-lifting day.  I like using a short to long approach, meaning I run several short distances and progress to longer ones.  Other conditioning methods are used as well.
2. Preseason: January to March.  Here the main focus is taking that strength and transferring it to power, such as plyometrics and Olympic lifting. Strength training remains, but I look to break previous reps on certain lifts from the last block.  Conditioning is done indoors since it gets very cold here in the Northeast to run outside!
3. Inseason: March to June. Finally, racing season is here!  Since I plan to run one race a month, I will look to keep up the strength and power training. Track work can now be done twice a week with various intensities and volumes. As far as tapering on race week, I like 5 days off before a race.  So if race day is on a Saturday, I will train the previous Sunday then rest.
4. Transition: July to August. Here is the “relaxed” part of the program.  In this block I drop strength training down to once a week for 3 weeks, back to twice a week for 3 weeks, then three times a week for 2 weeks to get ready for September.  For conditioning in July I choose from either the bike, slideboard, track work, or go to the park and make it a game.  I take August off from all running.  I vary the conditioning a lot here to give my legs some rest.

That’s the plan for 2011-12.  The key is to keep in mind the long term goals with this training.  First, stay injury free.  I like lifting weights and running fast and I want to keep it that way for years and years.  Also, Improving times is a great feeling, but if I can keep my speed throughout my 30’s and into my 40’s I’m actually doing ok.