Planning Your Training by using training schedules

1. Planning Your Training by using training schedules “Train smarter not harder”

2. By Craig Carscadden level 3 Endurance & Middle distance coach • Competitive Experience • Marathon PB 3hrs 05mins • 5km PB 17min 40secs • 1500m PB 3min 42sec • 7th 500om Paralympic final Atlanta 1996 • 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

3. The Basic Principals • The Four S’s • 1) Strength • 2) Stamina • 3)Skill Acquisition • 4) Speed

4. Before planned training

5. After planned Training

6. Training Pyramid

7. Periodisation Training Phases Calendar / Competition Year

8. Stamina • How do we improve stamina. • 1) Long Steady runs • 2) Over distances track work. • 3) Hill repetitions • 4) Cross Training e.g. swimming

9. Strength • How would we improve this • 1) Circuit Training • 2) Weight Training • 3) Hill sessions • 4)Cross Country • 5) General Gym work

10. Speed (fast twitch muscles) • How do we stimulate fast twitch muscles. • 1) running fast over short distances • 2) drills as part of your warm up • 3) short hill reps

11. Skill of Running Running more efficiently • 1)Stride length • 2) Leg speed • 3) Driving Arms • 4) Drinking on the run

12. How do you improve skill 1)Drills, particularly strides, high knees 2)Short repetitions or short hill sessions 3)Using hand weights, mimicking running action 4) Practise