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SuperFly Coaching - Run Base development 6 weeks

Author

Adam Zucco

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Length

6 Weeks

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Plan Description

this plan can be used with other plans, or simply in addition to what you already have going on. The purpose of this plan is to get you back into run form after a period of time off.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:40 hrs 1:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:40 hrs 1:45 hrs

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

Sample Day 1

0:45:00
youtube run drills

warm up 15 min jogging. then go online to the following link BEFORE THE WORKOUT and do these drills. Do the best you can, stop any drill if you can no longer do it correctly, but try to work up to 3x30 yards of each (http://www.youtube.com/watch?v=vcH97Dx8VCk). After do 4-6 30 seconds all out with perfect form. walk, yes walk, back to start for each interval.

Sample Day 2

0:45:00
TTT, 1 mile + 1.5 mile TT

BT: Warm up for about 15 minutes raising heart rate to 10 bpm below Lactate threshold heart rate (LTHR). Then start 1 mile at 9-11 bpm below LTHR. (recover for 400m). 1.5 miles all out. Times? Heart rates?

Sample Day 4

0:45:00
youtube run drills

warm up 15 min jogging. then go online to the following link BEFORE THE WORKOUT and do these drills. Do the best you can, stop any drill if you can no longer do it correctly, but try to work up to 3x30 yards of each (http://www.youtube.com/watch?v=vcH97Dx8VCk). After do 4-6 30 seconds all out with perfect form. walk, yes walk, back to start for each interval.

Sample Day 5

0:50:00
Aerobic loop

This is an aerobic run, based on a combo of feel and Heart Rate. Focus on controlled breathing, so think about taking 2-3 breaths to breath in, and 2-3 to breathe out as well. HR should be around high zone 2, maybe SLIGHTLY in zone 3, but no more then 2 beats. Do this on the same 4-6 mile course every week, and track pace. Loop should not be very hilly

Sample Day 6

1:10:00
Check cadence

On soft surface. Heart rate zone 1-2 only. Check cadence several times (21 plus right foot strikes in 15 seconds). It might feel like you are running "up and down, but that is OK. It might also feel like hard work to move feet this fast, but again, try to relax the legs to move them faster. If you have to walk, that is OK.

Sample Day 8

0:45:00
youtube run drills

warm up 15 min jogging. then go online to the following link BEFORE THE WORKOUT and do these drills. Do the best you can, stop any drill if you can no longer do it correctly, but try to work up to 3x30 yards of each (http://www.youtube.com/watch?v=vcH97Dx8VCk). After do 4-6 30 seconds all out with perfect form. walk, yes walk, back to start for each interval.

Sample Day 9

1:00:00
Aerobic strides

This is an easy warm up and run, but we want to insert some short very submaximal strides. TO do this just do 6-8 x 15-20 seconds strides (concentrating on quick feet, not speed) with light jogs for 90 seconds between. For the jogs between, try to maintain cadence even though effort is reduced. Rest of the run is aerobic

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