Why this plan:
Develop top end speed for any distance. Already have a good aerobic base but need to focus on top end speed development, this Velocity at VO2 block will get you ready. Whether you have a 1mile or half marathon coming up on the road or trails, Velocity at VO2 is important to maintain. vVO2 is even a major predictor for Ultra performance. Follow this plan up with our Threshold Block to get you ready for any Sub-Ultra Race or pair with one of our Ultra Marathon plans. Includes options for doubles and cross training.
Plan focuses on a weekly track workout and long run. There is included hill repeats, optional uphill treadmill work, cross training options and off days.
While more focused on Velocity at VO2 (Volume Oxygen), the running Workouts are carefully chosen and progressed to efficiently improve all aspects of your running: Neuromuscular Coordination, Running Power, Lactate Clearance, speed at Lactate Threshold, pace at Steady State.
Strength training, cross training and mobility routines (warmup/cooldown) offer a way to build durability and resilience while reducing injury risk.
Details on how to add/substitute running or cross training, including doubling, for those seeking a higher volume plan.
What Level Should I get?
When deciding on what level plan to get, know that we can always switch you up or down if you feel it is needed. You will want to consider the number of days per week you have been able to run injury free and your experience running at different intensities. These plans utilize different levels of effort/intensity to target various adaptations needed to build resilient and fast endurance. If you are not familiar or have experience with the different intensities used, the 12wk or 8 wk build plan may be the best option for getting the body use to the intensity and volume required. See our "What Level?" guide on our website https://www.spectrumrunning.com/training-plans for more info.
Included:
Strength Training - Hill Strength (no equipment needed), Speed Strength (equipment needed), Plyometrics
Quick Warmup/Cooldown Routine
Cycle Cross Training Weekly and Optional
Quick Guides on Race Pace, Fuel/Hydration, Supplements, Gut Training, Heat Training and more
Optional Hill Training via treadmill - for those targeting hilly events
Details:
Days/Wk: 5-6 days running, 1 off day
Volume: Average ~8.5hrs/wk (min 7hrs - max 11.5hrs)
Optional 0.5-2.5 hr/wk additional running
Cycling: 1-4x/wk optional
Optional Uphill Treadmill: 1-5x/wk optional
Required: Stryd Power Meter, compatible watch and accurate Critical Power before starting the plan
Run coaching for wherever your foot falls on whatever spectrum.
- Road, Track, Trail
- 5k to Ultra distances
- Beginners to Advanced
Philosophy
Why do you run? Answers are as varied and complex as the spectrum of runners. Why you run will help you dig deep to get the most of your running experience.
Start simple and build from there.
Always be learning.