Obstacle Race Magazine – Race Week Training Plan

Obstacle Race Magazine Interview with Michael Cohen
Obstacle Race Magazine

Race Week Training Plan

By Michael Cohen

Issue 4 June 2014

The week leading up to your race is an important part of your race plan and race preparation for an ‘A’ Race. Your ‘A’ Race is one of 2 or 3 races that your seasons training plan has been structured around so that you are peaking in your performance. Where as in ‘B’ & ‘C’ races fit into your training plan and replace workouts.

The last 10 days

It is well understood within the field of athletics and general running that any workout that you undertake takes about 7- 10 days to reap the benefits of the training session. So guys and girls don’t blow just before your race!

The race week training plan is about taking your volume and intensity down to a level that allows your body to recover, yet still keeps it turning over in preparation for your race.

Here is an insight to what our TEAM OCR Elite Athletes at TEAM Wild Forest Gym Training Plans use for their race week.

race_week_training_plan

Training Plan for a Saturday Race

Day Type Duration Workout Description Instructions Zone
Monday Yoga/Stretch/Day off 90mins Flexibility, balance & agility Yoga or sports yoga class will increase your range of movement especially hamstrings. Great way to get your body ready for a race. Z1-0
Tuesday Run 80 mins Endurance Workout Extensive Endurance WU
1 mile jog5 mins dynamic stretches

5 mins strides

MS

Run (25 mins/Z2)
Run/exercise/run 35 mins (Z5c)

With a stopwatch set the timer for 60seconds. 60s is equivalent to 250m.

1st set is 15 mins of 60s runs followed by  30s exercise and so on.

Take 5 mins full recovery.

2nd set is 15 mins of 60s runs followed by

Example Exercises – burpees, crocodile stalk, hand n foot crawl, inverted crawl, step up, jump over, jump up, pull up, single leg balance on log/stump.

IMPORTANT – Make sure you pace yourself so that you can maintain the same pace for the entire workout.

CD 
1 mile jog

10 mins stretch muscles used

Z2 & 5c
Wednesday Functional Natural Movement 80mins balance, climb & core Functional Natural Movement WU
8-10mins jog
5 mins dynamic stretches
MS

Rope Climb -10mins
Crawling techniques – 10mins

Core Abs  – 20mins

CD

As above

Z5a
Thursday Run Session 60mins Endurance / Speed Workout Extensive Endurance & Pickups WU
As aboveMS
Extensive Endurance (20mins/20s)(Z1-2/Z5c). Used for aerobic maintenance and endurance training. Stay primarily in Z1 and Z2. Pickups – Insert 20s accelerations to faster than 5k pace. Recover for several minutes between these pickups. Check cadence – 30 right foot strikes in 20 seconds, aware of posture, deactivate unnecessary muscles.
CD

As above

Z1-2/Z5c
Friday Run Session
or day off
30mins Recovery Run Speed Skills WU
As above

MS

6 x (20s)(Z5c) 6 x 20 second sprints.
CD

As above

Z5c
Saturday Race DAY Race for your life!
Sunday Recovery Run 100mins Recovery Run WU
As above
MS 
(60mins)(Z1)Check cadence – 30 right foot strikes in 20 seconds, aware of posture, deactivate unnecessary muscles.
CDAs above
Z1

Training Plan for a Sunday  Race

Day Type Duration Workout Description Instructions Zone
Monday Yoga/Stretch/Day off 90mins Flexibility, balance & agility Yoga or sports yoga class will increase your range of movement especially hamstrings. Great way to get your body ready for a race. Z1-0
Tuesday Run 80 mins Endurance Workout Extensive Endurance WU
1 mile jog5 mins dynamic stretches5 mins strides 

 MS
Run (25 mins/Z2)
Run/exercise/run 35 mins (Z5c)

With a stopwatch set the timer for 60seconds. 60s is equivalent to 250m.

1st set is 15 mins of 60s runs followed by  30s exercise and so on.

Take 5 mins full recovery.

2nd set is 15 mins of 60s runs followed by

Example Exercises – burpees, crocodile stalk, hand n foot crawl, inverted crawl, step up, jump over, jump up, pull up, single leg balance on log/stump.

IMPORTANT – Make sure you pace yourself so that you can maintain the same pace for the entire workout.

CD
1 mile jog

5 mins Stretch muscles used

Z2 & 5c
Wednesday Functional Natural Movement 80mins balance, climb & core Functional Natural Movement WU
8-10mins jog
5 mins dynamic stretches
MS Rope Climb -10mins
Crawling techniques – 10minsCore Abs  – 20mins

CD

As above

Z5a
Thursday Run Session 60mins Endurance / Speed Workout Extensive Endurance & Pickups WU
As aboveMS
Extensive Endurance (20mins/20s)(Z1-2/Z5c). Used for aerobic maintenance and endurance training. Stay primarily in Z1 and Z2. Pickups – Insert 20s accelerations to faster than 5k pace. Recover for several minutes between these pickups. Check cadence – 30 right foot strikes in 20 seconds, aware of posture, deactivate unnecessary muscles.
CD As above
Z1-2/Z5c
Friday Run Session 60mins Endurance / Speed Workout Extensive Endurance & Pickups WU
As above
MS
Extensive Endurance (20mins/20s)(Z1-2/Z5c). Used for aerobic maintenance and endurance training. Stay primarily in Z1 and Z2. Pickups – Insert 20s accelerations to faster than 5k pace. Recover for several minutes between these pickups. Check cadence – 30 right foot strikes in 20 seconds, aware of posture, deactivate unnecessary muscles.
CD As above
Z1-2/Z5c
Saturday Run Session
or day off
30mins Recovery Run Speed Skills WU
As above

MS

6 x (20s)(Z5c) 6 x 20 second sprints.
CD

As above

Z5c
Sunday Race DAY Race for your life!
Monday Recovery Run 100mins Recovery Run WU
As above
MS
(60mins)(Z1) Check cadence – 30 right foot strikes in 20 seconds, aware of posture, deactivate unnecessary muscles.
CDAs above
Z1

Running Zone guide

Zone RPE Description
0 Full recovery 0 stationary
1 Recovery 6
7
8
Very, very light
2 Extensive endurance 9
10
11
Very LightFairly Light
3 Intensive endurance 12
13
14
Somewhat hard
4 Threshold 15 Hard
5a Threshold 16
5b Anaerobic endurance 17
18
Very hard
5c Power 19
20
Very, very hard

RPE – Is rate of perceived exertion. Scale 6-20. 6 Represents no exertion at all. 20 is maximum, all out effort with absolutely nothing held in reserve. 6=heart rate 60 beats per minute(bpm). 20=200bpm

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