3 Sessions/Wk - Pre Season Run Plan

Average Weekly Training Hours 01:38
Training Load By Week
Average Weekly Training Hours 01:38
Training Load By Week

Number of run sessions per week available = 3.

This is a Pre Season Triathlon run training plan lasting 8 weeks. This plan is designed for any athlete who is looking to get back into training after a well earned off season, who are able to train in this discipline 3 times per week. Duration of the sessions are no more than 35 minutes and the maximum volume per week is 1.75
hours. Please remember that this is a pre season plan and the aim is to lay the foundations to build towards race day.

This plan starts at any time you choose.

For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2
0:35:00
RUN MECHANICS BALANCE

The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Pre Run:
Immediately pre run stand on one leg and write your name with the other foot in the air in front of you at roughly knee height. Depol is allowed.
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Warm Up:
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
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Main Set:
4x 5min
Drill for first 30sec/1min of each 5min section
Try to avoid clawing your toes during all of these exercises.
1. Single Leg Balance - stay as still as possible 2x 15sec each leg
2. Single Leg Balance Eyes closed - stay as still as possible 2x 15sec each leg
3. Single Leg Balance Running action - Standing on one slightly bent leg take your arms into a running position and lift the other leg to 45'. Push the lifted foot back and forward as you move the arms in a running action. Standing leg will bend a little more as you do this. 2x 30sec each leg.
4. Repeat Drill Number 3.
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Cool Down:
5 minutes gentle jogging
Stretching and walking

Sample Day 5
0:35:00
RUN MECHANICS POSTURE

The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Pre Run:
Immediately pre run a few minutes of research and visualisation of elite running technique from a video source.
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Warm Up:
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
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Main Set:
4x 5min
Drill for first 30sec of each 5min section
1. Streamline Tall
Assume a streamlined position with hands one on top of the other and your arms just behind your ears, extending above the head. Extend up on to your tip toes and focus on being tall, especially from the pelvis to the bottom of the rib cage. Start to step forward in tiny steps, gently increasing for a couple of metres before breaking into a run maintaining the tallness from pelvis to rib cage and posture.
2. Shoulder Set
Standing still sink your shoulders down to there lowest point. Then move them forward to there furthest point, keeping them low. Then roll them up their highest point and back so that your chest remains proud in front. Repeat 3 times and then break into your run again.
3. Streamline Tall and Straight
Repeat Drill 1 but this time focus on remaining upright as well as tall. Do not lean forward as you go through the tiny steps into the run.
4. Squashing the Orange
From a standing position lift one foot so that your heel tracks up the line of the standing leg. If there was an orange behind the knee of the moving leg it would be squashed as the heel moves up towards the glutes. Repeat on both legs x2, then from standing begin to move forward squashing the orange with alternate legs slowly to start with and build into a transition into a run. Keep thinking about making orange juice as you run.
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Cool Down:
5 minutes gentle jogging
Stretching and walking

Sample Day 7
0:15:00
EASY RUN (0.25 HOURS)

The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.

Sample Day 9
0:35:00
RUN MECHANICS CADENCE

The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Pre Run:
Immediately pre run complete 2mins of Squashing the Orange. Stand with your back to a wall on a level surface and pick up the heel of one leg tracking up the line of the standing leg. Do 10 Lifts on each leg slowly, then repeat twice a little quicker each time. Finish by alternating legs slowly until you are jogging on the spot. Avoid clipping your heels on the wall behind or leaning forward, stand tall and upright with your chest proud.
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Warm Up:
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
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Main Set:
4x 5min
For this session a tempo trainer can be used or you can simply count the cycles of your watch arm to gauge your cadence. Always counting on the back swing of your arm or the rear leg.
For the first 30sec or 1min of each 5min complete the drill and then break back into normal running.
1. Skipping (30sec)
2. Cadence Count (1min - Record Total in Post-Activity notes)
3. Skipping (30sec)
4. Cadence Count (1min - Record Total in Post-Activity notes)
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Cool Down:
5 minutes gentle jogging
Stretching and walking

Sample Day 12
0:35:00
RUN MECHANICS DOWN SLOPE - CADENCE/FOOT STRIKE

The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Pre Run:
Standing Leg Cycle
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Warm Up:
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
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Main Set:
10x 20 second downhill slope strides. Walk back up recovery.
Pick a gentle downhill gradient (2-4%) for this session. Run down the hill relaxing into it as you run hard each time focus on landing your foot under your knee and hip. Imagine a pane of glass just in front of the line of your knee with each stride you don't want to kick it and break it.
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Cool Down:
5 minutes comfortably fast run. Run at a pace that feels technically good.
5 minutes gentle jogging
Stretching and walking

Sample Day 14
0:20:00
EASY RUN (0.3 HOURS)

The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.

Sample Day 16
0:35:00
RUN MECHANICS UPHILL SLOPE - GLUTE

The aim of this session is to combine easy running with establishing good technical habits. By interspersing the sessions with specific drills for a number of running technique flaws the aim is to quickly pick up and acquire more efficient movements. This is to be done without pressure on pace, effort, zones or any other number the focus is on movement and being in tune with how your body does this.
Pre Run:
Glute activation
Complete 4x 10sec
BRIDGE.
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to your shoulders. Squeeze your core and try to pull your belly button back toward your spine. The goal is to maintain a straight line from your shoulders to your knees and hold. Be sure to contract the glutes hard and keep the hamstrings relaxed. You may need to place your hand on your hamstrings to make sure they stay soft.
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Warm Up:
Run for 5 minutes at a very easy pace this will take some restraint as you should feel physically fresh but give your brain and body a chance to get up to speed.
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Main Set:
10x 20 second Uphill Slope Strides - walk back down recovery
Pick a gentle gradient of only a few percent to complete these strides. Before each repetition complete 5 Squats ensuring you bend at the hips and keep your knees over your ankles. Your hands can be placed forward slightly to counterbalance the exercise. Push up through your heels squeezing your glutes.
Run tall up the slope, remembering that when running uphill your stride will shorten slightly. Drive back through your glutes keep them firing.
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Cool Down:
5 minute comfortably fast run. Run at a pace that feels technically good.
5 minutes gentle jogging
Stretching and walking