ROAD RUNNING
PLAN
8 Week Threshold Development
The goal of this training plan is to increase time at threshold and VO2 throughout the weeks. Weekly volume will stay relatively consistent with only an increase in intensity serving to create change. Athletes should be prepared for 5-6 days/week running with 25-40 miles/week volume. Emphasis each week will be on key threshold or VO2 sets. Base runs are meant to maintain volume and help athletes recover. Do not over exceed easy run paces. At the end of these 8 weeks, please perform a 5k test. If your threshold pace changed, you should see new zones and be able to re-apply this training plan if more threshold work is desired.
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PLAN
12 Week Run Speed Development
This plan is designed for runners with a weekly base mileage of 25-40 miles (40-65km). Throughout this plan, the weekly volume will stay around 25-30 miles each week. Runners are allowed to add more base volume as needed, but focus should remain on speed workouts. Due to the nature of training for run speed, it is recommended that athletes take extra recovery days if their legs are sore of fatigued from prior workouts. By the end of these 12 weeks, runners should see an increase in their threshold, v02, and running efficiency. Performing a 5k, 10k, or half marathon following this plan should result in faster times.
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PLAN
50k Trail Run Training Plan
This training plan starts at 25 miles/week and builds to 60+ miles by the end. The first 10 weeks of this plan are designed to build athletes aerobic endurance. The final 10 weeks are specific to trail running demands and meant to peak fitness before competition. Due to all trail events being different, it is recommended that athletes run trails or in conditions that will mimic race day. This plan will ensure your fitness is ready, but individuals should seek out vertical gain or elements to help maximize their readiness. As always, if a runner needs additional days off, please take them. Key days in this plan are Wednesdays and the weekends. You should make those your top priority. Enjoy!
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PLAN
Beginner Sprint Distance Triathlon Plan
A 12-week plan designed to help users complete a 800 meter swim, 12.4 mile bike, and 3.1 mile run. This plan will utilize heart rate training to ensure proper and efficient training. Athletes should understand basic swimming technique before beginning. Athletes should also be able to train 4-5 times a week for 30-45 minutes a day prior to starting this plan.
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PLAN
12 Week Half Marathon HR Plan
This plan is designed for both beginners and intermediate runners. Runners should be comfortable running 4 times per week and have a weekly volume of 10-15 miles. The plan will utilize heart rate zones to ensure proper and efficient training. By the end of the plan, the user will be running 30 miles per week and will have increased their aerobic endurance and ability to sustain tempo efforts.
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PLAN
Beginner Runner Base Plan (Imperial)
A 10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in imperial.
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PLAN
12 Week 5000m Training Plan (Metric)
A 12-week plan created by US Olympian Kim Conley. Runners should be prepared to run 6-7 times a week. Saturday is a rest day, but can run up to 60 minuts if needed. This plan is in metric.
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PLAN
Beginner Runner Base Plan (Metric)
A 10-week plan designed for a beginner to intermediate runner, building up to 30 miles per week. Assuming pace is maintained throughout the week, the longer runs are intended to naturally feel harder than other days, which is expected. This plan is in metric.
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PLAN
Sub-3:15 Marathon
An 8-week plan designed for 3:30 marathon runners with high aerobic endurance to run a sub 3:15 marathon. Runners should be prepared to run 5-6 days a week.
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PLAN
Sub-25 5K
A 14-week plan designed for runners who want to run a 5k in 25 minutes. Runners should be prepared to run 5 days a week.
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PLAN
Competitive 10K
A 12-week plan designed for competitive runners to train for 10K races. Runners should be prepared to run between 30-40 miles per week.
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PLAN
Half Marathon
A 15-week plan designed for competitive runners to train for a half marathon. Runners should be prepared to run between 55-70 miles per week.
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PLAN
Marathon
A 12-week plan designed for runners who want to reach their peak form for marathon. If you have been running fewer than 30 miles per week, you should follow the base training plan for building up to 30 miles per week.The primary focus of this plan is to improve your lactate pace through tempo, lactate intervals, and long progression runs. Secondary priorities include increasing long runs and overall mileage.
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