This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their run performance. The athlete must be able to run for at least 1 hour and should be able to complete 4 runs per week.
The program starts out with around 3:30 of running in the first week and progresses to around 5.5 hours and six days of running per week seven weeks later.
This program includes swim and bike workouts as well, although these are not the focus of this program. The swim and bike workouts are primarily to maintain current fitness (2-3x per week), while the run workouts take PRIORITY.
The total volume per week ranges from 7 hours per week to about 11 hours if all the ‘optional’ workouts are completed and even up to around 15 hours if you do the longer distances on the bike and run when given a choice. There are also several workouts having a time-range so that you can better customize it to your particular distance.
*NOTE, If this plan seems to be a bit much, you may be interested in the Winter Maintenance Plans that are 4-7 hours per week or 7-11 hours per week depending on your experience and time constraints.
Weight TrainingThis time, there are no detailed strength training programs. This is because your strength program can vary depending on what part of the off-season you are doing the program in. Instead, we note the days that are optimal for strength training and provide a link to this page allowing you to come up with your own specific plan depending on where you are in the season.
This training plan has 2 days per week of strength training denoted.
Core StrengthCore strength is a part of these programs and is usually 3-4 times per week. There will be links in your training program to the core exercises.
Heart-Rate trainingThis plan uses heart-rate training zones for intensity specific training, see See 'Related Links' at bottom for testing protocol and how to determine and setup your heart-rate zones.