The plan is designed for runners who are looking to improve on their 10km power or critical power. It is expected for the runner to be comfortable with running up to 6 days per week. Weekly load consists primarily of light aerobic running, with intensive efforts at above & at 5km power, 10km power, CP/FTP, and sub-threshold power sprinkled all throughout the block. Long runs and rehearsal runs typically fall on the weekends. This plan rewards runners who are willing to commit 6 days of running per week.
Before enlisting in this training plan, it is highly recommended to have at least 8 weeks of consistent base training with at least 5 days of running per week. Consider completing the General Maintenance Running Plan before engaging with this plan.
Volume is based on power/intensity and duration. Faster runners will cover more distance, while the rest will cover less distance. The plan allows for a small level of flexibility weekly when it comes to cross-training, such as swimming, cycling/spinning, yoga, or other forms of exercises intended for conditioning or strength.
Included in the plan are basic core exercises which can typically be performed upon finishing a run session.
Training surface variety allows for flexibility, although plan ahead for sessions with specific hill training.
While this plan has been designed with the intention of providing a sustainable training routine for those seeking to race a 10km upon the culmination of the 14-week plan, it is also highly applicable for runners not necessarily looking to race but would like to improve on their critical power / FTP level.
Shortest run - 45min
Longest run - 1hour 40min
Runs per week - 5 - 6 days a week
Average weekly volume - over 5 and half hours
Shortest possible week - 5 hours 15 minutes
Longest possible week - 6 hours 10 minutes
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· 1-1 Coaching Starts at $89 / €89 / Php 4500 a month
· Consultations, Collaborations, and Project-based Training rates on a TBD basis
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EZ Endurance is a personal coaching service for endurance sports athletes, with an emphasis for training and racing with a power meter. (cycling power meter & running power meter)
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Coach Enzo is a certified Stryd Power Running Coach, a pioneer of running power coaching in the Philippines, an 8020 Endurance Coach, and U.S. Center for SafeSport™ Trained