Reverse Periodization: Threshold Development || Advanced

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Reverse Periodization: Threshold Development || Advanced

Author

Lifelong Endurance

Length

12 Weeks

Typical Week

6 Run, 1 X-Train

Longest Workout

8.97 miles

Plan Specs

running marathon advanced hr based pace based

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.


Learn More about Structured Workouts.

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 programed and downloadable so they can be completed outside or indoors on a treadmill. This plan does integrate some aerobic maintenance work with 2 weekday runs building from 30 minutes to 45 minutes and one weekend run that builds from 60 to 90 Minutes.

The advanced plan takes the workouts up a full notch with more challenging reps and volume of workouts. The main-set (not including warm up and cool down) begin at about 2000m of work and build to 6000m of work the majority of which is at or above threshold. These workouts are intense and are best completed by athletes with prior experience with speed work.


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. That is to say that you should be comfortable with 5 days of running with 2 workouts a week.

Equipment Needed:
Focus,Desire, and a will to improve. Running Shoes, and weather appropriate equipment.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:26

Sample Day 1

0:40:00
49.2TSS
Aerobic Maintenance

40:00 Easy Aerobic Run

The goal of this run is to just maintain base and keep your aerobic base intact during this build up. Pushing a run here too hard will sacrifice your ability to push hard the following day.

Sample Day 5

1:00:00
72.7TSS
Long Run

60 Minute Easy Run - Keep this Aerobic in Zone 2

Sample Day 9

0:30:00
Aerobic Maintenance

30:00 Easy Aerobic Run

The goal of this run is to just maintain base and keep your aerobic base intact during this build up. Pushing a run here too hard will sacrifice your ability to push hard the following day.

Sample Day 16

0:30:00
36.6TSS
Aerobic Maintenance

30:00 Easy Aerobic Run

The goal of this run is to just maintain base and keep your aerobic base intact during this build up. Pushing a run here too hard will sacrifice your ability to push hard the following day.

Sample Day 20

0:30:00
Aerobic Maintenance

30:00 Easy Aerobic Run

The goal of this run is to just maintain base and keep your aerobic base intact during this build up. Pushing a run here too hard will sacrifice your ability to push hard the following day.

Sample Day 21

6.49mi
Recovery Week Workout

2 Miles / 3km Easy
10x 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 22

0:35:00
42.9TSS
Aerobic Maintenance

35:00 Easy Aerobic Run

The goal of this run is to just maintain base and keep your aerobic base intact during this build up. Pushing a run here too hard will sacrifice your ability to push hard the following day.

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