Why this plan:
Already have a good base built? Jump into boosting your pace at lactate threshold to crush your next 10k or Half Marathon (can be used as low volume Marathon/50k/50mi plan). Includes options for doubles and cross training.
Plan includes outdoor hill sessions, uphill treadmill work, cross training and off days.
While more focused on Pace at Lactate Threshold, 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
Optional Critical Power Test included to ensure accurate auto-calculated Stryd Critical Power
Details:
Days/Wk: 5-6 days running, 1 off day
Volume: Average ~8.5hrs/wk (min 6.5hrs - max 10.5hrs)
Optional 0.5-2 hr/wk additional running
Cycling: 1-4x/wk optional
Optional Uphill Treadmill Volume: 1-3x/wk optional
Required: Stryd Power Meter and compatible watch
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.