Improve your run speed endurance 1:1

Average Weekly Training Hours 02:45
Training Load By Week
Average Weekly Training Hours 02:45
Training Load By Week

Welcome to my Speed endurance programme 1:1

The idea behind these plans is to give you some extra sessions to add into your training schedule.
This plan is designed to improve your bike speed endurance, allowing you to go faster and harder for longer.

I have put together a 3 week speed endurance booster for you, consisting of 3 different workouts with progressions for each specific session.
You can add them all into your training schedule or maybe just add 1 or 2 sessions to help take your current training to another level without making any massive changes.

Have fun and get comfortable with uncomfortable!

I wish you all the success in your training and event.

Love Coach

Sample Day 1
1:00:00
Speed endurance

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
4mins
3mins
2mins
1mins
1mins
2mins
3mins
4mins

Warm down
5-10 light and relaxed run

Sample Day 3
0:45:00
Fatlek- Speed play

Warm up
10-15min light, relaxed run

Main set x 8 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 6
1:00:00
Hill reps

Warm up
10-15min light, relaxed run

Main set
Hill reps that last between 1-2mins should be done 6-8 times with 5-7mins recovery between reps.

Hill reps that last between 2-3mins should be done 3-4 times with 10-12mins recovery between reps.

Warm down
5-10min light, relaxed jog

Sample Day 8
1:00:00
Speed endurance

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
5mins
4mins
3mins
2mins
2mins
3mins
4mins
5mins

Warm down
5-10 light and relaxed run

Sample Day 10
0:45:00
Fatlek- Speed play

Warm up
10-15min light, relaxed run

Main set x 10 over a 30min period
30 seconds - 2mins

Warm down
5-10min light, relaxed run

Sample Day 13
1:00:00
Hill reps

Warm up
10-15min light, relaxed run

Main set
Hill reps that last between 1-2mins should be done 6-8 times with 5-7mins recovery between reps.

Hill reps that last between 2-3mins should be done 3-4 times with 10-12mins recovery between reps.

Warm down
5-10min light, relaxed jog

Sample Day 15
1:00:00
Speed endurance

Warm up
10-15mins relaxed run and some mobility drills

Main set
60 seconds walk recovery between each set
6mins
5mins
4mins
3mins
3mins
4mins
5mins
6mins

Warm down
5-10 light and relaxed run

Ben Capper
|
@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.