Max SpradleyAll plans by this Coach
This training plan is designed for the intermediate/advanced triathlete looking to race a 10K or to simply improve upon their Olympic distance run leg. This plan can also work for a runner looking to incorporate some cross training into their weekly training schedule or an athlete that wants to boost their run fitness, but unable to run 6 or 7 days / week due to injury/schedule/etc.
This plan assumes the athlete has a decent amount of base aerobic fitness. The athlete may have recently completed some base aerobic training OR just raced an 'A' race and is now looking to do a late season running race. Prior to beginning the training plan, the athlete should be training consistently and should be able to comfortably run an hour at an aerobic/Z2 pace.
This plan has three (3) main weekly runs: Aerobic, Tempo and Speedwork/Race Pace. In addition to the run workouts, each week typically contains 1 Swim, 2 Bike and 2 Strength workouts.
The Swim and Bike workouts can be modified to allow for more/less swim and/or bike volume. The key is to not do anything that would sacrifice the quality of the run workouts. If you find yourself struggling with the Run workouts, ask yourself if you are doing too much swim/bike/strength and adjust accordingly.
The Training Zones and paces referenced can be found via one of the many on-line running calculators using previous race results or a field/threshold test. You can also use Rate of Perceived Exertion (RPE) - a scale of 1 (very very easy) to 20 (very very hard):
Zone: Name (RPE) - Description
Z1: Recovery (6 - 8) - Very Light
Z2: Extensive Endurance (9 - 11) - Light
Z3: Intensive Endurance (12 - 14) - Somewhat Hard
Z4: Sub Threshold (15) - Hard
Z5a: Super Threshold/LT (16) - Hard
Z5b: Anaerobic Endurance (17) - Very Hard
Z5c: Power (19 - 20) - Very, Very Hard
NOTE: These Zones are based upon those in Joe Friel's The Triathlete's Training Bible
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?
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