Improve you run speed endurance 1:2

Author

Ben Capper

All plans by this Coach

Length

3 Weeks

Typical Week

3 Run

Longest Workout

1:30 hrs

Plan Specs

running beginner intermediate advanced masters hr based pace based

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Summary

Welcome to my Speed endurance programme 1:2

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:10

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.

Back to Plan Details

Sample Day 1

1:00:00
Intervals

Warm up
10-15min light, relaxed jog

Main set x 3
3mins hard
7mins easy

Warm down
5-10min light relaxed jog

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
Speed endurance

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

Main set x 3
1mile efforts
0.5mile slow run recovery

Warm down
5-10 light and relaxed run

Sample Day 8

1:10:00
Intervals

Warm up
10-15min light, relaxed jog

Main set x 4
3mins hard
7mins easy

Warm down
5-10min light relaxed jog

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

1:15:00
Speed endurance

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

Main set x 4
1mile efforts
0.5mile slow run recovery

Warm down
5-10 light and relaxed run

Sample Day 15

1:20:00
Intervals

Warm up
10-15min light, relaxed jog

Main set x 5
3mins hard
7mins easy

Warm down
5-10min light relaxed jog

Improve you run speed endurance 1:2

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