Coast to Coast team runner plan - October

Average Weekly Training Hours 06:42
Training Load By Week
Average Weekly Training Hours 06:42
Training Load By Week

Welcome to the Exponential Performance Coaching online training plan for the Coast to Coast. This plan is designed for the beginner – intermediate multisporter taking on the two day race in a two person team as the runner with the goal of completing the race to the best of their abilities. This training plan builds off the training performed in the September training plan.

Sample Day 2
0:45:00
Rock run

Easy zone 1-2 off road run combining skills and recovery.

Sample Day 3
0:45:00
Active recovery ride

The aim of this session is to help faciliate recovery. It is key that this ride is done at an easy pace.
Ride at an EASY zone 1 intenisty either outdoors on a flat road or indoors.
Keep gearing/ resistance low and cadence at a comfortable level.

Sample Day 4
0:45:00
Active recovery run

The aim of this session is to help faciliate recovery. It is key that this run is done at an easy pace.
Run at an EASY zone 1 pace focusing on high cadence and relaxed technique.
Perform on a flat course ideally on a soft surface such as grass or off road track.
It can be good to perform this session on rocky terrain to develop your proprioception. However, be careful not to push too hard and negate the purpose of the active recovery session.

Sample Day 6
1:00:00
Rock run

Easy zone 1-2 off road run combining skills and recovery.

Sample Day 8
1:15:00
Steady hill run

Run at a steady pace over hilly terrain. Focus on a tall relaxed posture and high cadence on the up hills. Run at Zone 3-4. Your heart rate may come up out of your zone on the up hills but do not worry. Focus on running steady.

Sample Day 9
0:45:00
Gym session

This month in the gym your focus is still on base strength development and progressing the gym programme you performed in September by the following

1) Increase the number of sets (number of times you perform all of the exercises. i.e. if you performed the circuit twice then progress to 3-4 sets over the month of September).
2) Increasing the number or repetitions performed in each of the exercise
3) Increasing the amount of weight lifted in the exercises
4) Try some of these other strength circuits

http://youtu.be/bG7c7imiqaY
http://youtu.be/HXf_7iDRVkY

- When progressing your strength training change one aspect per session. I.e. Do not increase the weight lifted and number of reps in the same gym session as this can provide too much overload leaving you sore or cause injury which will them impede your other training.

Sample Day 9
1:00:00
Steady hill ride

Steady Zone 2-4 ride on your road or mountain bike. Perform this ride on a course that includes multiple short (1-5 min) hill climbs.
Stay seated as much as possible on the climbs to develop your strength endurance.

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.