Plan description
This is a base phase block of 4 weeks training with 3 days of running and up to 2 days of strength work. It is intended to maintain a good basic level of fitness with an interesting variety of workouts whilst including a high percentage of easy running to improve aerobic fitness. The block can be repeated and extended if required to fill a longer period of time.
Who is this for?
This block is ideal for runners who normally run 3 days a week wanting to keep fit in the off-season when not training for specific races.
How does it work?
With the plan, you also get a free TrainingPeaks account. Once you have the plan and the account, you can set the plan to start on any date of you choosing. You will also need to set up your 'Threshold Pace' in your Athlete Settings to make use of the correct pace ranges for workouts. If you have a supported running watch, you can link your watch to download the workout structures and upload your activities after.
What is my 'Threshold Pace'?
This is a pace you can hold for 1 hour. For most people this will be between 10k and half marathon pace. If you are unsure then I would be happy to help you work this out or you can put in your best guess and adjust as you go. NOTE: easy run pace may seem slow but this is deliberate. Judge paces based on your workout days.
What support do I get?
I am very happy to help you with any setup issues you may have with the plan however, if you require ongoing support throughout the plan, please purchase the version of the plan with a month of support added. For any queries, please email me at alan@therunningrules.com.
Anything else I should know?
I have lots of running and nutrition freebies to download here at www.therunningrules.com/freebies.
I help middle of the pack marathoners learn how to transform their training, nail their nutrition and master their mindset so they can run marathons faster, stronger and more confidently.