10 week Running Base Training Schedule

Average Weekly Training Hours 03:15
Training Load By Week
Average Weekly Training Hours 03:15
Training Load By Week

IREP Athletics coaches are degreed and certified professionals that pride themselves on producing dynamic and cutting edge reserach based training programs that foster results and performance improvements. This program is designed to specifically target develop the aerobic base of the individual in the outseason in preparation for their specific race preparation phase. This plan will use various forms of steady state and interval workouts with built in skill development to tax the appropriate systems needed to stimulate beneficial phsyiological adaptations. Expect to see major increases in Functional Threshold Pace and Running economy. Your season is built on a solid foundation the base training sets the tone for the rest of the season. This plan comes with enhancement add-ons which can be found at www.irepathletics.com Contact: Scott Proscia, BS ATC M.Ed ACSM-CPT Head Performance Coach Scott@irepathletics.com Anthony Ross, ATC CSCS M.Ed Head Strength and Conditioning Coach Anthony@irepathletics.com I.R.E.P Athletics believes in providing custom cutting edge training programs based on scientific research. Each and every program is developed for the specific needs of the individual athlete. From first-time 5k’er or someone who might just want to lose weight up to professional level competitors maxing out their genetic potential. I.R.E.P believes in a team centered approach. At I.R.E.P our speed, strength, and endurance coaches analyze the specific needs of the athletes’ sport and current ability level in order optimize each training session and each rep performed to maximize gains. At I.R.E.P Athletics we en-vision a program with the end goals in mind in order to make a program that will make you, The Athlete, Respond, Evolve and Perform to the best of your ability. Welcome to I.R.E.P Athletics. I.R.E.P. Athletics Endurance Coaching Utilizing years of review of scientific research a customized program will be developed for each individual to meet their specific needs and goals. Whether you are aiming to finish your first 5k to making the podium at Ironman Kona we will work together on designing a plan for you. At I.R.E.P we believe that every athlete regardless of ability, event, distance or goals requires our full attention. To make sure that You “Respond, Evolve, and Perform” you will have two certified professionals developing your programming

Sample Day 1
0:40:00
4mi
4 mile General Aerobic Run

4 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 3
0:40:00
3mi
3 mile General Aerobic Run

3 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 4
0:40:00
3mi
3 mile General Aerobic Run

3 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 6
0:40:00
6mi
6 mile General Aerobic Run

6 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 8
0:40:00
4mi
4 mile General Aerobic Run

4 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 10
0:40:00
4mi
4 mile General Aerobic Run

4 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

Sample Day 11
0:40:00
3mi
3 mile General Aerobic Run

3 miles Aerobic Z2 steady

70-81% of MHR
62-75% of HRR

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The Training Plan Source Powered By IREP Athletics

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The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.