One Speed Mile Training Plan
One Speed Mile Training Plan
Length
11 Weeks
Plan Description
10 WEEKS SPEED TRAINING.
Intervals increase enzyme activity increase in your heart’s stroke volume (the amount of blood your heart pumps per beat) and cardiac output (the amount of blood your heart pumps per minute), which greatly increases the delivery of blood and oxygen to your muscles. Together, all of these training adaptations increase the often- mentioned VO2 max While increasing your weekly mileage will initially increase your VO2 max, the most potent stimulus for its improvement is long intervals of 2 to 5 minutes at the speed that elicits VO2 max, with recovery periods that are equal to or slightly less than the time spent running (1:1 work-to-rest ratio). Jogging between intervals will keep oxygen consumption (VO2) elevated throughout the workout
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
20mi | 8mi |
|
Other
x2
|
01:18:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
20mi | 8mi | |
|
|
01:18:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
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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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