Peak Running Fitness for the Non-Racer - 12 week Training Plan by Eric Orton

Average Weekly Training Hours 02:58
Training Load By Week
Average Weekly Training Hours 02:58
Training Load By Week

This 12-week Peak Fitness training plan requires the use of a heart rate monitor and is designed for the non-racing runner. It was designed by Eric Orton using his proven training principles developed from 11 years of coaching experience and detailed in the book Born To Run. The 12 week plan works well for runners who have completed the 8 Week Getting Started Strength Endurance Program and is committed to running 2-4 hours per week. Following this plan will build peak strength endurance and fitness. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.

Sample Day 3
0:10:12
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 4
0:30:00
Speed and Economy - 15 sec. Hard speed-ups.

WU: 10 min. in zone 1-3 + 3 X 30 sec. building speed. MS: 4 X 15 sec. hard speed ups with 2-3 min. WALK RI. These should be done at a hard, progressive effort. Start out relaxed and continuously build your speed to the end. DO NOT extend these any longer than 15 sec. Go by what feels hard for you and stay within yourself. These should not be a max sprint. DO NOT lose your endurance running form. Train, don''t strain. CD: Zone 1-2.

Sample Day 6
0:30:00
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 7
0:10:12
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
0:30:00
Speed and Economy - 15 sec. Hard speed-ups.

WU: 10 min. in zone 1-3 + 3 X 30 sec. building speed. MS: 4 X 15 sec. hard speed ups with 2-3 min. WALK RI. These should be done at a hard, progressive effort. Start out relaxed and continuously build your speed to the end. DO NOT extend these any longer than 15 sec. Go by what feels hard for you and stay within yourself. These should not be a max sprint. DO NOT lose your endurance running form. Train, don''t strain. CD: Zone 1-2.

Sample Day 9
0:10:12
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 10
0:40:00
Speed and Economy - 15 sec. Hard speed-ups.

WU: 20 min. in zone 1-3. MS: 6 X 15 sec. hard speed ups with 2-3 min. WALK RI. These should be done at a hard, progressive effort. Start out relaxed and continuously build your speed to the end. DO NOT extend these any longer than 15 sec. Go by what feels hard for you and stay within yourself. These should not be a max sprint. DO NOT lose your endurance running form. Train, don''t strain. CD: Zone 1-2.