Planning Your Training by using training schedules

“Train smarter not harder”

By Craig Carscadden level 3 Endurance & Middle distance coachCompetitive Experience

1)Marathon PB 3hrs 05mins

2)5km PB 17min 40secs

3)1500m PB 3min 42sec

4)7th 500om Paralympic final Atlanta 1996

5)IPC World Cross Country Champion 1997

Coaching Experience

1)Finalist U16 English Schools Championships

2) Winner Female Vet 45 Bath ½ Marathon

3) Middle Distance coach GB team Sydney & Athens Paralympics

The Basic PrincipalsThe Four S’s1) Strength2) Stamina3)Skill Acquisition4) Speed

Before planned training

After planned Training

Training Pyramid

Periodisation Training Phases Calendar / Competition Year

StaminaHow do we improve stamina.1) Long Steady runs2) Over distances track work.3) Hill repetitions4) Cross Training e.g. swimming

StrengthHow would we improve this1) Circuit Training2) Weight Training3) Hill sessions4)Cross Country5) General Gym work

Speed (fast twitch muscles)How do we stimulate fast twitch muscles.1) running fast over short distances 2) drills as part of your warm up3) short hill reps

Skill of Running Running more efficiently1)Stride length 2) Leg speed3) Driving Arms4) Drinking on the run

How do you improve skill1)Drills, particularly strides, high knees2)Short repetitions or short hill sessions3)Using hand weights, mimicking running

action4) Practise

Marathon Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 rest Track Session 4-5miles slow Hill Session rest 5-6miles slow 90min slow

Week2 rest Track Session 4-5miles slow Hill Session rest5-6miles slow 100min slow

Week3 rest Track Session 4-5milessteady Hill Session rest 5-6 miles slow 110min slow

Week4 rest Track Session 4-5miles steady Hill Session rest rest 1/2 Marathon

Week5 rest Track Session 6miles slow Hill Session rest5-6miles slow 130min slow

Week6 4miles slow Track Session 6miles steady Hill Session rest 5-6 miles slow 140 min slow

Week7 4miles slow Track Session7mileslow Hill Session rest

5-6miles slow 150min slow

Week8 4miles slow Track Session 7miles steady Hill Session rest5-6miles slow 165min slow

Week9 4miles slow Track Session 8miles slow Hill Session rest5-6miles slow 180min slow

Week10 4mile slow Track Session 8miles steady HillSession rest rest race 15-20miles marathon tempo

Week11 rest Track Session 8miles steady Hill Session rest 5-6 miles slow 180 min slow

Week12 4miles Slow Track Session 6miles slow Hill Session rest5-6miles slow 120min slow

Week13 4miles SlowTrack Session/tempo 6miles steady 6miles tempo rest

5-6miles slow 90minslow

Wee14 4miles SlowTrack Session/tempo 4miles Slow 6miles tempo Rest rest Race