CDF Training Plan January-March 2019

Hello everyone! We’ve had the chance to review and reflect on what we thought worked, and what didn’t work in the last couple of training blocks while planning our first set of Wednesday sessions for 2019.

Firstly, the couple of weeks using the Museum Avenue (MA) area was well received so we’re going to be using that a bit more to help mitigate Lloyd George Avenue  (LGA) fatigue.

Secondly, while the benchmark test at the start and end of each block worked in theory, because individual often couldn’t make both sessions it lost its intended impact.

Finally, we’re going to try a split session where there will be two different activities, and we’ll split into two groups and swap over half way through.

We’ve planned up until the Cardiff Bay 10k at the end of March, which coincides with the clocks going forward so the intention the next block will be entirely within Bute Park.

Date Location Details
09 January MA Timed fartlek
16 January MA 500m reps
23 January MA Split 500m reps (2x 250m, short recovery)
30 January LGA Running + bodyweight exercises
06 February LGA Pyramid (1-2-3-4-3-2-1 junction runs)
13 February MA 200m reps
20 February LGA Partner fartlek (2 junction hard, 1 junction easy)
27 February LGA Split session
06 March LGA Running + bodyweight exercises
13 March LGA Split junction running (5 out, 2 + 2 back)
20 March MA Relays
27 March LGA 1 km reps (includes taper option for 10k entrants)

Hope this all makes sense – gives us a shout if you’ve got any questions.

Marcq-en-Barœul Ryan, Matt & Rich