SuperFly Coaching - 13 weeks to faster run times

Author

Adam Zucco

All plans by this Coach

Length

14 Weeks

Typical Week

2 Run

Longest Workout

1:45 hrs

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Summary

This Plan is designed to help any athlete increase run speed and economy. We believe while running fast is important, working on economy and efficiency so you can hold that speed in later parts of the race is critical. This plan helps you you build speed and be able to lay down faster run times for every distance.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:11

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.

Back to Plan Details

Sample Day 1

0:40:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 3

0:45:00

Goal mile Test. The purpose of this workout is to establish a goal mile pace for the next several weeks' workouts.

Warm up well. ideally 20-30 min. After this warm up it is a good idea to insert some drills to loosen up, short sprints, and light stretching. On a regulation track we will run a mile for time (4 laps around the track, 1600 meters).

Once done with the mile, cool down as needed 10-15 min.

Sample Day 8

0:40:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 10

0:45:00
Goal Mile #1

goal mile #1

30 min warm up with 6-8 strides.

then a straight mile but within the mile it looks like this:
200@ Goal
1200 @ base pace
200 @ goal.

after mile 1 lap easy

then 2x400 @ slightly faster then 5k pace. recover 1 min between

Sample Day 15

0:50:00
Strides, 6-8, count steps.

Strides. Warm up . On grass run 6-8x30 left-foot steps. Goal = 19-20 seconds. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Zone 1cool down.

Sample Day 17

0:50:00
Goal Mile #2

goal mile #2

30 min warm up with 6-8 strides.

then a straight mile but within the mile it looks like this:
200@ Goal
500 @ 5k pace
200 @ goal.
500 @ 5K
200 @ goal
after mile 1 lap easy

then 3x400 @ slightly faster then 5k pace. recover 1 min between

Sample Day 22

1:00:00
Strides, 6-8, uphill

Hill strides. Warm up. Then 6-8x20 seconds up a moderate grade hill (about 4-5%). Best on grass or other soft surface. Walk down recovery. Quick strides. Powerful! Use arms to drive your legs powerfully. Cool down with heart rate in zone 1.

SuperFly Coaching - 13 weeks to faster run times

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