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Reverse Periodization: Threshold Development || Intermediate 1

Author

Lifelong Endurance

Length

12 Weeks

Plan Specs

running marathon intermediate hr based pace based

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.

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:35 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:35 hrs 1:15 hrs
—— ——

Sample Day 1

0:45:00
54.1TSS
Long Run

45:00 Easy Run - Keep this Aerobic in Zone 2

Sample Day 5

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 8

0:45:00
54.1TSS
Long Run

45:00 Easy Run - Keep this Aerobic in Zone 2

Sample Day 12

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 16

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 17

5.99mi
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 19

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.

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