Basic Plan Assumptions: This plan assumes that the runner has been regularly training for several weeks or months and can run comfortably (conversational pace) for 45-60 minutes without breaks. It assumes that the runner has completed a 5K and may have even attempted a 10K. Finally, this plan assumes that the runner has access to a weight room or gym or has some weight training equipment in their home (free weights, kettlebells or a suspension trainer) and possesses some basic weight training knowledge.

Who Is This Plan For: This plan is for the runner who wants to attempt their first 10K or improve their 10K time. It is also a good plan for runners looking for an off-season maintenance program. It can be implemented for either road or trail races. This plan is not recommended for anyone who is completely new to running - this is not a "couch to" program.

Basic Plan Description: This plan is eight weeks long and requires runners to run four days a week. All training sessions are measured in time not distance. Total weekly volume will vary between 5-7 hours a week. This plan calls for two strength training sessions per week. It includes two active recovery days per week and one rest day.

Other Notes: This plan is designed to be used with wearable tech that can synchronize with and be updated by TrainingPeaks. The run sessions are built using the TrainingPeaks workout builder. Pace is used as the controlling measure of intensity for run sessions. An estimated time of 45 minutes is used for strength or other cross training sessions. If you do not have GPS enabled tech, you can use Rate of Perceived Exertion (RPE) to measure the intensity of runs.

If you would like one-on-one coaching to accompany this program or in the future, please feel free to email Coach John at hypoxiaperformance@gmail.com to set up a consultation. We also value your feedback on our plans. When you are finished with your training please fill out the form at https://forms.gle/177r135WzWB8u8TQ6 to help us improve.

Thank you!