The plan is designed for runners who are looking to improve on their 5km 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, 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 4 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 5km upon the culmination of the 12-week plan, it is also applicable for runners not necessarily looking to race but would like to prime or refresh their critical power / FTP level.
Shortest run - 45min
Longest run - 1.5 hours
Runs per week - 5 - 6 days a week
Average weekly volume - about 5 and half hours
Shortest possible week - 5 hours 10 minutes
Longest possible week - 6 hours
https://www.trainingpeaks.com/coach/enzohipol
https://www.instagram.com/enzohipol/
#hipolpowercoaching
· 1-1 Coaching Starts at $89 / €89 / Php 4500 a month
· Consultations, Collaborations, and Project-based Training rates on a TBD basis
.
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)
.
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