This plan is designed for an individual who is getting back into running shape either post event, such as a race lasting longer than 1 hour. Or for someone who is looking to develop a baseline.
The athlete will be training 4 times a week. One session will be speedwork, two sessions are basic runs, and the final is a long run.
Effort Intensity is used for this plan. The effort is congruent to HR intensity based on the simple 220-(age of male athlete) and the use of 226-(age of female athlete). And the percentages of. Example 40 year old male would have a Max HR of 180bpm and 75% of max = 135bpm.
Terminology Used Described:
WU = Warmup of the Training Session
MS = Main Set of the Training Session
CD = Cooldown of the Training Session
Ex: 4 x 2:00 Hard Effort Run w/ 1:30 rest = 4 reps of two minutes of hard effort (above 85%) followed with 90 seconds of either standing rest or easy walking/jogging.
Hope you enjoy this training plan. Good luck and have fun with your current and future training and racing!
Coach Macca
Coach Chris offers monthly Run Coaching. He has athletes who compete in all distances. He's a coach who has trained Run/Walkers to their first 5k and seasoned 50+ to their best races.
Coach Chris focuses on the recovery of the individual athlete and ensures proper cycles within training blocks.
Bragging Rights: Coach Chris began his competitive running career in 2010 and was never a collegiate runner.
1M CR-4:38 2018
5K PR-15:28 2018
15K PR-49:47 2016
26.2 PR-2:34:36 2018