Runners: Improve your fatigue resistance in four weeks

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

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

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.

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.