Getting Started - 8 week Strength Endurance Training Plan by Eric Orton

Average Weekly Training Hours 03:05
Training Load By Week
Average Weekly Training Hours 03:05
Training Load By Week

This plan is designed for runners just finishing the Getting Started - 6 week training plan and also perfect for beginning runners who have been running on and off for 4-8 weeks and are ready to start building more strength endurance. In the program you will start to build strength by doing short hill runs, 10 minute barefoot runs, as well as endurance building runs. You will need a heart rate monitor for this program.

Sample Day 1
0:30:00
Program Start-up vVO2 Test - 1 mile.

BT: WU: 20 min. of easy jogging or a mix of walking and jogging. TEST: The test is best done on a track or flat course. TEST - After your WU, run as steady as you can for 6 minutes. This effort should be as hard as you can run STEADY. Do not go out too hard and struggle to finish. It is better to error on starting too easy. CD: 5-10 minutes nice and easy walking.
Data RECORD: Capture your average heart rate for the 6 min. test and estimate your distance traveled so you have a camparision for your week 8 test. Follow the directions below to create your HR training zones.

Sample Day 2
0:15:00
Foot Strength - Barefoot or Nike Free

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Run EASY barefoot on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.

Sample Day 3
0:40:00
Strength - 15 sec. steep hill repeats.

WU: 15 min. in zone 1-3. MS: 5-6 X 15 sec. steep hill repeats with 2-3 min. RI. These should be done at a strong, progressive effort. Focus on starting out fairly easy and ending hard. Go by what feels hard for you. These should not be a max effort. Train, don''t strain. This means that the focus should be on consistency. Have a goal to be consistent with all of these at the same quality. CD: Zone 1-2.

Sample Day 4
0:34:48
Endurance Threshold - Zone 2-3.

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.

Sample Day 6
0:40:12
Zone 2 with Pick-ups

WU: 5-10 min. in zone 1-2 working on quick turnover and driving knees forward. MS: Zone in zone 2 with a 10-20 second moderately hard pick-up every 8-10 min. during the run. CD: Zone 1.

Sample Day 7
0:15:00
Foot Strength - Barefoot or Nike Free

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Run EASY barefoot on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.

Sample Day 8
0:34:48
Endurance Threshold - Zone 2-3.

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.