Reverse Periodization: Threshold Development (Workouts Only)

Author

Lifelong Endurance

Length

12 Weeks

Typical Week

2 Run

Longest Workout

7.98 miles

Plan Specs

running marathon beginner intermediate

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Description:
A 12 week reverse periodization plan focuses on power and threshold development in place of a traditional base building plan. These first 12 weeks have a mix of sprint intervals ranging from 200-400m’s integrated with hill work. All workouts are programmed and downloadable so they can be completed outside or indoors on a treadmill. This plan does not integrate any aerobic work and consists of the workouts ONLY. This is designed to be a supplement to any base work or maintenance aerobic work you're planning for your early season. Other plans are available with aerobic supplements included are available in our store. This plan is 3 days a week of running - 2 workouts and a longer base maintenance effort on the weekends.


Who this plan is for:
This plan is perfect for athletes living in northern climates or locations where cold temps or snow and ice can play a factor in training. This is also great for athletes who are looking to change their training from a traditional early season base period when getting outside for hours on end can be a spell of wet, cold misery.

Athletes utilizing this plan should be building towards a strong Half Marathon or marathon or beyond. This plan is the workouts only, so you can run as much or as little as you'd prefer. There are 3 days of running in this plan - 2 workouts and a longer base maintenance effort on the weekends.


What you can expect from this plan
3 Days a week of running, 2 workouts a week, with progressively longer runs on a 3 weeks build, 1 week recovery cycle. This 3 block reverse periodization plan will build your strength, speed, and power. You will also have an opportunity to check on your fitness every 4th week as the second workout of the week. This 5K threshold test is a great way to check progress and build on your fitness towards races later in the season. Expect this plan to challenge you and tackle some of your weaknesses.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Back to Plan Details

Sample Day 1

6.49mi
Recovery Week Workout

2 Miles / 3km Easy
8x 150m Hard , 250m Walk/jog recovery
2 Miles / 3km Easy

Goal of this workout is to start developing speed, high cadence, and strength.

Sprinting! Yes! - Walk/ Jog recoveries are ideal. Live where it's super cold? This is best to be done inside or after an extensive warm up on a track or smooth ,dry path

Sample Day 4

7.11mi
Test your Fitness - Test 1

2 Miles Easy
5km Fitness Test/ Best Effort
2 Miles Easy

Use this as an opportunity to set a baseline after completing the first 3 weeks of this schedule, we will test again in week 8 and finally again in week 12

Sample Day 15

7.98mi
Recovery Week Workout

2 Miles / 3km Easy
8x 600m Hard , 200m Walk/jog recovery
2 Miles / 3km Easy

Goal of this workout is to start developing speed, high cadence, and strength.

Sprinting! Yes! - Walk/ Jog recoveries are ideal. Live where it's super cold? This is best to be done inside or after an extensive warm up on a track or smooth ,dry path

Sample Day 29

7.98mi
Recovery Week Workout

2 Miles / 3km Easy
8x 600m Hard , 200m Walk/jog recovery
2 Miles / 3km Easy

Goal of this workout is to start developing speed, high cadence, and strength.

Sprinting! Yes! - Walk/ Jog recoveries are ideal. Live where it's super cold? This is best to be done inside or after an extensive warm up on a track or smooth ,dry path

Sample Day 32

7.11mi
Test your Fitness - Test 2

2 Miles Easy
5km Fitness Test/ Best Effort
2 Miles Easy

How did you compare to your first fitness test in week 4?
- How did your breathing feel?
- How dd your legs feel during the test compared to test 1?
- Compare your cadence in both files and see if you had any improvement.

Sample Day 36

7.11mi
Recovery Week Workout

2 Miles / 3km Easy
5x 800m Hard , 200m Walk/jog recovery
2 Miles / 3km Easy

Goal of this workout is to start developing speed, high cadence, and strength.

Sprinting! Yes! - Walk/ Jog recoveries are ideal. Live where it's super cold? This is best to be done inside or after an extensive warm up on a track or smooth ,dry path

Sample Day 39

6mi
Threshold Development

3 Miles/ 5Km Easy
2 Miles/ 3.2km @ Threshold Effort
1 Mile/ 1.6km Easy

Reverse Periodization: Threshold Development (Workouts Only)

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