Periodization Plan 2016

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A pretty picture because I believe that blog posts need pretty pictures

 

So, one of my “complaints” about Primal Endurance is that there isn’t a set plan for me. HOWEVER I understand why that doesn’t happen in this book.

If you’re looking for some laid out schedule – run 3 miles on monday, 5 miles on Tuesday, 4 x 800m Intervals , etc. – then you will be disappointed with Primal Endurance.

Instead, Primal Endurance teaches you to know your body and be intuitive. I love this idea. I love the idea of knowing myself! I want to be intuitive. It’s just a little bit more work.

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View at 30,000 ft.

I was on a plane a few days ago from Boston to Seattle. It gave me plenty of time to hash out a plan.

Wait. I didn’t hash out a plan. That’s not really a primal thing to do.

I created a basic plan for periodization that gives me a little bit of focus, but it is also vague enough for me to be able to be intuitive with my training.

So – here’s the plan:

Aerobic Base

  • April 10 – July 2

Intensity Mini-Periods

  • July 3 – July 16 – Intensity and Competition Phase, with a short race on July 9.
  • July 17 – July 30 – Rest and Aerobic Phase
  • July 31 – August 13 – Intensity and Competition Phase, with a race on August 13
  • August 14 – August 27 – Rest and Aerobic Phase
  • August 29 – September 17 – Intensity and Competition Phase, with a 1/2 Marathon on 17 September
  • September 18 – October 8 – REST – NO FORMAL EXERCISE
  • October 9 – October 22 – Intensity and Competition Phase
  • October 23 – November 5 – Rest and Aerobic Phase
  • November 6 – November 26 – Intensity and Competition Phase

Rest Phase

  • November 27 – January 1, 2017 – no formal exercise.

It’s important to note that this plan is subject to change. It all depends on how I’m feeling and how I’m progressing. The first thing is to build an aerobic base. This comes through training at an aerobic level (using the MAF method: 180-Age). The second thing is to change the diet – eliminating sugar dependency and encouraging the body to use fat for fuel (especially fat storage).

So – building the aerobic base takes time, but with commitment and consistency, I know that I can do it. I know that if I just stay primally aligned with my eating, get enough sleep, and keep my workouts under 138 bpm, (my adjusted MAF heart rate), then I’ll be able to build the aerobic base that will enable me to perform better and be healthier.

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