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Author

Richard Noda

All plans by this Coach

Length

20 Weeks

Typical Week

2 Custom, 4 Run, 1 Day Off, 2 Strength, 1 Bike

Longest Workout

1:00 hrs

Plan Specs

running marathon beginner intermediate weightloss multi day pace based

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Summary

Generally as nonspecific training that advances general fitness and specific training that prepares an athlete for a particular race. When performing a combo workout you receive small doses of different types of training and are less likely to neglect a particular physiological system, yet also don’t overdose on any one type of training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:23
Training Load By Week
Average Weekly Training Hours: 03:23
Average Weekly Breakdown

Rick Noda

T3 Body

Whether you are new to the athletic world or are a former college athlete, I look forward to working with you and helping you develop and game plan for your achieving your athletic goals!
Tighten. Tone. Transition. Those are the three words we live by. The T3 system was developed over 20 years of experience in combination with expert teaching from leaders in the athletic world.
Try our Online Training programs today.

Back to Plan Details

Sample Day 1

0:40:00
38.3TSS
Group Track 3x 1000m speed intervals with Video

Like a solid investment portfolio, your training should be diversified and well-balanced. It should have a mix of different types of workouts and pace variation-V02 max intervals, tempo runs, progression runs and near maximum speed intervals. Each of these is an important piece in a balanced program.
https://www.runnersworld.com/advanced/a20819787/combo-track-workouts/

Sample Day 2

0:45:00
47.5TSS
3 x1Mile Repeat with Video improve foot speed

Check out the Video below
https://youtu.be/uuGmKqD7FJ8

Sample Day 3

1:00:00
Zwift FTP Test 20 min Test Bike

*Warm up 15 preparing for a hard effort at the end of it.
The 20-minute test is the preferred format for newer riders primarily because new riders simply don’t have an established feel for riding well above FTP — which is what’s necessary during the short, pVO2max efforts necessary for the 8 Minute Test.

It’s also an ideal format to break into shorter, more manageable segments. By breaking the 20-minute effort into four 5-minute segments, riders can subtly tweak their effort every so often based on longer periods of muscular feedback, i.e. a rider can slightly reduce their pace every 5 minutes based on perceived exertion or how their body feels.

The downside is simply that it’s a relatively long effort and pacing is an issue for less experienced riders.

Additionally, many riders play it safe during the longer formats and end up finishing with too much gas left in the tank. Evidence of this is illustrated via a 2 or 3-minute surge in power at the end of an effort that would ideally be evenly-paced over the entire 20 minutes.

As a result, their FTP and relative power levels are likely to be underestimated a bit (or a lot) rendering all subsequent FTP-based workouts less productive than they would be otherwise.

Sample Day 5

1:00:00
TRX RICK WKO TP

Warm Up 3 min jump rope Mobility TRX Split Squat W/M Deltiod TRX Split Squat W/T Deltiod TRX Split Squat W/Y Deltiod TRX Hip Hinge (single leg) TRX Wall Slides stand facing away TRX T Spine with Rotation TRX Abduction lunge TRX Over head squat TRX Split Fly Round 1 TRX Hip Press 8 resp TRX over head back extension 45 sec TRX lunge 45 sec R/L Repeat round 2 TRX Sprinter Start TRX side lunge TRX Hamstring Runner TRX Body Saw Repeat 2 Round 3 TRX Half kneeing roll out TRX Burpiee TRX Y Deltoid Fly to T Deltoid Repeat 3 Recovery 30 sec Run or sprints find 40 yards time the first at 75% 4 second 85 4 3 at 90% 4

Sample Day 7

1:00:00
TRX RICK WKO TP

Warm Up 3 min jump rope Mobility TRX Split Squat W/M Deltiod TRX Split Squat W/T Deltiod TRX Split Squat W/Y Deltiod TRX Hip Hinge (single leg) TRX Wall Slides stand facing away TRX T Spine with Rotation TRX Abduction lunge TRX Over head squat TRX Split Fly Round 1 TRX Hip Press 8 resp TRX over head back extension 45 sec TRX lunge 45 sec R/L Repeat round 2 TRX Sprinter Start TRX side lunge TRX Hamstring Runner TRX Body Saw Repeat 2 Round 3 TRX Half kneeing roll out TRX Burpiee TRX Y Deltoid Fly to T Deltoid Repeat 3 Recovery 30 sec Run or sprints find 40 yards time the first at 75% 4 second 85 4 3 at 90% 4

Sample Day 8

0:40:00
38.3TSS
Group Track 3x 1000m speed intervals with Video

Like a solid investment portfolio, your training should be diversified and well-balanced. It should have a mix of different types of workouts and pace variation-V02 max intervals, tempo runs, progression runs and near maximum speed intervals. Each of these is an important piece in a balanced program.
https://www.runnersworld.com/advanced/a20819787/combo-track-workouts/

Sample Day 9

0:45:00
47.5TSS
3 x1Mile Repeat with Video improve foot speed

Check out the Video below
https://youtu.be/uuGmKqD7FJ8

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