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Runners: Improve your fatigue resistance in four weeks

Author

Jonathan Dugas

All plans by this Coach
No Ratings

Length

6 Weeks

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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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Plan Description

This is a simple, evidence-based training plan for a six-week mesocycle. It is most appropriate for beginner and intermediate runners who are running 20-25 miles per week, but can be handy for advanced athletes who are pressed for time and require shorter, high-quality workouts that will produce results.

The aim is to improve fatigue resistance and help you maintain your running speed during a race or other sustained effort. The target speed is slightly faster than your most recent 5k race pace. The interval duration is 400 m (0.25 miles). It is preceded by one week of readiness workouts and possibly a 5k time trial, and followed by a short taper and post-program 5k time trial.

The calculation of your interval pace is described in the workouts. if you have questions after purchasing the training plan, please email me!

jonathan@sportsscientists.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:32 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:32 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Jonathan Dugas

The Science of Sport

As a PhD trained Exercise Scientist, I spent years studying how to improve exercise performance. I use an evidence-based approach to create unique training interventions, applying training principles and techniques straight from the scientific literature to produce the best odds of improving your performance.