Runners: Improve your fatigue resistance in four weeks

Author

Jonathan Dugas

All plans by this Coach

Length

6 Weeks

Typical Week

4 Run

Longest Workout

3.11 miles

Plan Specs

running road cycling beginner intermediate advanced masters time goal pace based

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Summary

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:32

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.

Back to Plan Details

Sample Day 1

0:43:30
33.5TSS
Pre-interval workout

After a 10 min warm up, complete 3 x 400 m at approximately 90% of your most recent 5k race pace.

To calculate your interval pace:
1. Take your most recent 5k pace in min/mile
2. Convert your pace to a decimal by dividing the seconds by 60 (see example below)
3. Multiply your min/mile pace by 0.25 to get your 400 m pace
4. Multiply the 400 m pace in minutes by 60 to get your 400 split in seconds
5. Multiply the 400 m split in seconds by 0.9

Example:
1. Your best 5k pace in min/mile = 8:30
2. 30 seconds divided by 60 is 0.5, therfore your pace is 8.5 min/mile.
3. 8.5 min * 0.25 =2.125 minutes/400 m
4. 2.125 min * 60 = 127 seconds
5. 127 * 0.9 = 114.75 (115) seconds

Your target interval pace is 115 seconds, or 1:55 per 400 m.

Sample Day 3

3.11mi
5km time trial

Pre and post performance testing is a crucial part of measuring your improvements.

This weekend or before, complete a 5 km time trial to measure your performance and fitness. It can be a timed event or just a time trial on a measured course you know.

Sample Day 5

0:30:00
Recovery Run - 30 min easy run

After a 5km time trial, take it easy before the intervals start. Keep your heart rate below 80% of your HRmax on this run.

Sample Day 6

1:00:00
HIT - 6 x 400 m @90% 5k pace

1-2 mi warm up (10-15 min)
6 x 400 m w/ 90 s rest
1-3 mi warm down (10-30 min)

Sample Day 8

1:00:00
HIT - 6 x 400 m @90% 5k pace

1-2 mi warm up (10-15 min)
6 x 400 m w/ 90 s rest
1-3 mi warm down (10-30 min)

Sample Day 10

1:00:00
Endurance Run - 60 min

Depending on your overall weekly mileage and goals, you might choose to run farther than 60 minutes each weekend.

A word of caution, however: Adding very high mileage (15-20 miles) runs during this training period could impact your ability to complete the prescribed workouts during the week.

Sample Day 12

0:30:00
Recovery Run - 30 min easy run

After a 5km time trial, take it easy before the intervals start. Keep your heart rate below 80% of your HRmax on this run.

Runners: Improve your fatigue resistance in four weeks

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