6 weeks training Plan for a 21k sub 1:30:00
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.
- Training plan is based on Speed (mph or kph) or % max HR (Heart Rate)
- Long Run include some work at race pace, including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (9-9.5mph or 95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and race pace workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h50.
Triathlon, Running
From beginner to Elite,From Sprint to IronMan
My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.
Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange
More information:http://bartcoaching.com