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.
Focus,Desire, and a will to improve. Running Shoes, and weather appropriate equipment.
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:
- Heart Rate Monitor
- 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.
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