Your Athletic Profile - Test Your Capabilities

Author

Rene Borg

All plans by this Coach

Length

2 Weeks

Typical Week

5 Run, 4 Custom, 4 Other

Longest Workout

0:50 hrs

Plan Specs

running beginner intermediate advanced masters power based hr based pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

***Plan includes Athletic Profile send to you. Submit your results to rene.borg@outlook.ie and you will receive it within 5 working days***

This plan consists of two weeks of testing which will establish your current strengths and weaknesses as a runner. All runners I coach must complete this period the first time we work together, so we establish the correct starting point.

Doing anything else and you risk chasing off into your full training plan blindly and hitting a plateau later because a key weakness was ignored early on.

This plan is supported by a manual describing the tests and the logic behind them. Upon completion and submission of the results to me, you will receive your 'Athletic Profile'.

This plan works even better if you are using a Power Meter for running. In this case, you will receive your Athletic Profile based on the power readings instead of the pace readings, which gives a slightly better illustration of reality.

I recommend to continue to my 'My capability plan - Work Capacity Testing' plan after you have completed this plan. That will flesh out the next layer in understanding yourself - namely how much volume you can tolerate currently of different key intensities and how much recovery you need after this exposure. Armed with this knowledge you and/or your coach can make the best possible decisions about where to go next and how.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:15
Training Load By Week
Average Weekly Training Hours: 04:15
Average Weekly Breakdown

René Borg

Running Coach Ireland

I am an Irish-based endurance running coach with personal experience in nearly all disciplines and terrains and with the particular specialty of turning runners of modest talent into contenders.

My philosophy is to apply history's most successful methods each individual's specific situation. My training is designed to allow you to understand your own abilities better and to become increasingly independent, intuitive and confident in your training and racing.

Back to Plan Details

Sample Day 1

0:01:00
Resting Heart Rate test

Record your resting heart rate by wearing your heart rate monitor overnight and checking the activity for its lowest recording.

Alternatively, record it anytime you have a few minutes to lie down and relax wearing your heart rate monitor or by manually taking your pulse for 30 seconds and multiplying by two.

Sample Day 1

0:10:00
Running warm-up drills

Conduct a dynamic running-specific warm-up such as the one in the attached sheet or the video below (showcased by Paul Tierney - ladies version with Sarah McCormack also available. Exercises are the same):

https://vimeo.com/200331384

Sample Day 2

0:30:00
MYOFASCIAL SELF-RELEASE

It's recommended to spend 20 to 60 minutes at least 5 days per week doing self-releases when it suits such as when watching the tv in the evneing.

Sample Day 3

0:10:00
Running warm-up drills

Conduct a dynamic running-specific warm-up such as the one in the attached sheet or the video below (showcased by Paul Tierney - ladies version with Sarah McCormack also available. Exercises are the same):

https://vimeo.com/200331384

Sample Day 4

0:30:00
24.2TSS
EASY RUN

Description: http://www.championseverywhere.com/aerobic-run/

RPE 2-4

Sample Day 4

0:30:00
MYOFASCIAL SELF-RELEASE

It's recommended to spend 20 to 60 minutes at least 5 days per week doing self-releases when it suits such as when watching the tv in the evneing.

Sample Day 5

0:30:00
MYOFASCIAL SELF-RELEASE

It's recommended to spend 20 to 60 minutes at least 5 days per week doing self-releases when it suits such as when watching the tv in the evneing.

Your Athletic Profile - Test Your Capabilities

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