2015 is here, and unless it’s drastically different from other years, a great number of athletes will have spent the first days of January full of excitement and hunger to simply be the best they can this year, cheers to all the New Year’s resolutions that get us back on our feet after a rather interesting Christmas break.

Let’s face it: PRACTICALLY EVERY ATHLETE is full of hope and determination after a successful season, and more excited for the next one to come, but the work and hours that are invested for that one race sometimes fails to satisfy that hunger. The season is well under way, and national championships are fast approaching with only 3 months of preparation remaining. People outside of athletics must wonder what athlete’s do during the off-season, or even athletes must wonder what their opponents are doing different in preparation to become victorious in major championships. Of course everyone has different objectives and winning is not always the case, however running faster, better and stronger is what majority of us clock in the miles at training for.

I basically think the off-season periods are probably the most important and confusing phase of athletics. In an attempt to avoid fatigue or athletic stagnation I think athletes need to take that break, get rid of the fatigue accumulated during the season and stop specific training during this period. No one wants to burn out to quickly or peak to late, but be almost 100% ready for what we call in track March madness. March because that’s when the Australian tour finals are held followed by nationals.

Generally once the season has ended, I enjoy looking back at my good performances for the year and eventually force myself to also look at races where I wasn’t at my best. This allows my coach and I to set goals for the new season to strive for and plan the races we’d like to run in before nationals to help keep everything organized. Now the key is to always set realistic, but challenging goals… in previous seasons I found myself setting unrealistic goals, which only lead to disappointments, so let’s hope will get it right this time. As I start my 5th season of athletics I’m excited for what is to come and believe my rookie days have been left behind. 2014 was an exciting year with some many highlights and challenges that I only hope have taught me to become a better athlete. First up on the schedule is the state championships coming up at the end of January followed by the tour meets, looking forward for 2k15 and running with New Balance.

I guess it’s only fair to end this with some of my favorite workouts that athlete might like to attempt or anyone looking to get fit really, just make sure those breaks and intensity are adjusted to your own capabilities. Let’s take a look at some of my favorite workouts.

50% Anaerobic 400’s

8x400m @ 61 to 66sec speed
-Starting with 90seconds rest and decreasing by 15secondss after each rep

If attempted properly this workout is great as it works on both the aerobic and anaerobic system. I averaged 62 seconds speed and was on the ground by the end of it.

Anaerobic Speed Drill 85%

200m- 4min rest

200m- 4min rest

400m- 8min rest

200m- 4min rest

200m- 4min rest

This is probably my favorite session as it purely works on that speed endurance, which is essential for middle distance runners. The recovery is just right and if attempted at 80-90% effort this drill tests your speed under fatigue.

Aerobic @ 80% 1ks Drill

5 x 1000m, recovery 90sec at target time 2.55 to 3mins

This is a popular drill amongst the distance runners, and can be done at different reps and recovery to achieve certain fitness, speed or endurance. Whatever the objective is the drill is worth attempting.

All the best and good luck to all runners out there in your endevours.