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Reverse Periodization: Threshold Development || Intermediate 1

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Lifelong Endurance

No Ratings

Length

12 Weeks

Refund Policy

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.

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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 40 minutes and one weekend run that builds from 45 minutes to 75 minutes.

This plan is the Intermediate 2 plan consists of 5 day of aerobic running and keeps the same intensity in your weekly workouts that you would expect from a reverse periodization plan. The Intermediate 2 plan has even more volume, 6 days of running and is a great build up for an athlete building towards a faster Marathon or 50K.


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.


What you can expect from this plan
5 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.

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 40 minutes and one weekend run that builds from 45 minutes to 75 minutes.


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.


What you can expect from this plan
5 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.

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



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
0:35 hrs 1:15 hrs
X-Trainx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:35 hrs 1:15 hrs
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices