Fat Adaption Plan (8 weeks) - 5 to 10km runner.

Average Weekly Training Hours 02:44
Training Load By Week
Average Weekly Training Hours 02:44
Training Load By Week

This plan will get you Fat Adapted while improving you 5km or 10km race time.


The plan includes a comprehensive weekly step by step guide on how to get fat adapted and online access via Facebook group to Coach Paul Skelton.

The guide is in the form of downloadable PDF valued at $99 which includes:

- Preparing for the Fat Adaption Journey
- Food choices
- Macro-nutrient ratio guidance
- Meal planning
- Intermittent Fasting guidance
- 5 - 10 km training plan

Suitable for:
- an active person wanting to get into running
- a runner returning from a break
- a beginner to intermediate runner wanting to improve

Also suitable for anyone want to convert to a balanced health routine.

Sample Day 6
3.11mi
50TSS
OPTIONAL: Local Park Run

Do Local park run.
Warm up well before run with an easy to moderate jog

Sample Day 9
0:30:00
18TSS
Run/Walk Test - MAF

MAF Test: 
Do a 10 minutes warm up to get HR slightly elevated. Not gasping, keep to a pace where you can talk in sentences.

Then
30 min at MAF heart rate.

MAF Calculator: http://www.fitsets.com/maf-formula/
 
Wear Garmin and record the distance for the 30 min.
Select a flat course if possible. We will repeat this test every 3 to 4 weeks. Ideally on the same course and conditions (time of day)

Sample Day 11
0:40:00
27TSS
Run Aerobic - MAF - Foot Strike Focus

Keep HR Below MAF. Focus on foot strike. Feet should land below you, not in front. There should be no "scuff" sound when the foot hits the ground. The scuff means your foot is still going forward as is there for acting as a brake.

Sample Day 13
1:00:00
73TSS
Run Aerobic - MAF Run Breathing Focus

Keep HR Below MAF. Focus on breathing. Breathe in through nose, exhale fully through mouth. Ensure you focus on exhale, expel as much air as possible

Sample Day 16
0:35:00
27TSS
Run Aerobic - MAF - Foot Strike Focus

Keep HR Below MAF. Focus on foot strike. Feet should land below you, not in front. There should be no "scuff" sound when the foot hits the ground. The scuff means your foot is still going forward as is there for acting as a brake.

Sample Day 18
0:45:00
27TSS
Run Aerobic - MAF - Foot Strike Focus

Keep HR Below MAF. Focus on foot strike. Feet should land below you, not in front. There should be no "scuff" sound when the foot hits the ground. The scuff means your foot is still going forward as is there for acting as a brake.

Sample Day 20
1:10:00
73TSS
Run Aerobic - MAF Run Breathing Focus

Keep HR Below MAF. Focus on breathing. Breathe in through nose, exhale fully through mouth. Ensure you focus on exhale, expel as much air as possible

Paul Skelton
|
FitSets.com

Specialty areas:

  • Achieving performance results in a family and career friendly training regime.
  • Carbohydrate periodisation
  • Fat adaption and MAF focus
  • Accredited Health Coach

Targeted race personalised programs.

Season programming based on specific objectives (time or qualification) underpinned by current performance metrics and gap analysis.