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Run for Speed 2 Short Distance Training

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tammy Slauenwhite

All plans by this Coach
3.33 (3)

Length

4 Weeks

Refund Policy

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 4-week progressive training plan is geared towards the strong intermediate to the advanced runner who wants to work on increasing their running speed and strength over short distances. It is demanding! DO NOT use this plan if you have a nagging injury. Always check with your doctor first.

Ideally, you should complete my Run for Speed 1 Short Distance Training plan before doing this one. That would give you a progressive build and 8 weeks of solid training. If you do this, make sure you take 1-week active recovery in between the plans. For example, if you do Run for Speed 1, take an active recovery week before you begin this plan.

The plan starts off with a lot of work and each week, the work increases by building off the previous week. Each week includes two different run speed interval sessions, one progressive build, three strength training videos, and active recovery workouts, stretching video, foam rolling video, and one complete rest day.

If you have not been doing run intervals at this point, I STRONGLY suggest you use my Run for Speed 1 plan first, and once that is completed, you can use this plan for the next stage in your training.

If you have any questions about this plan, feel free to email me: tammy@gofitlife.ca

Happy training!

Coach Tammy
TrainingPeaks Level 1
gofitlife.ca



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:41 hrs 1:20 hrs
Other x3
0:30 hrs 0:15 hrs
Strength x3
1:25 hrs 0:35 hrs
Walk x1
0:20 hrs 0:20 hrs
Day Off x1
—— ——
Bike x1
0:15 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:41 hrs 1:20 hrs
Other
0:30 hrs 0:15 hrs
Strength
1:25 hrs 0:35 hrs
Walk
0:20 hrs 0:20 hrs
Day Off
—— ——
Bike
0:15 hrs 0:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Coach Tammy Slauenwhite - Structured Training Plans for Endurance Athletes

GO FIT LIFE!

Endurance training plans for triathlon, duathlon, running, and cycling. Also providing plans for cross-training and weight loss. Beginner to advanced levels. All plans are structured and come with email support. 20+ years of experience. Contact me if you have questions, especially if you are NOT satisfied with a plan that you purchased. I want the opportunity to make you happy.

The joy is in the journey!

Coach Tammy
tammy@gofitlife.ca
Website: gofitlife.ca

$9.99 - Buy Now