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.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.