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Running speed Lactate THRESHOLD pace increase - (20 week) OFF-SEASON Strength & Endurance BUILD.

Includes Structured Workouts

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

Learn More about Structured Workouts.


CPS InMotion (Simon Clark, Principal Physiologist)

All plans by this Coach


20 Weeks

Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description

Welcome to this 20 week Running Lactate Threshold Pace improvement and foundation plan. This plan is focused at competitive and recreational runners with between 5-7hours per week to train (particulalry for half- and full marathon distance), and are looking to build lactate threshold from the low side i.e. they are currently underpowered or have a significant muscle imbalance from over-training, injury, or age-related training abstinence or poor training distribution.

This plan is focused on building significant strength and endurance foundations well before the start of the competitive season or your planned event. Objectives will be to improve aerobic capacity, endurance and lactate threshold by at least 10%, and be ready for full distance training for 10km to marrathon events.

This plan is ideally complimented by full marathon preparation post completion to specifically exploit performance developments in time for a target event. We recommend our marathon plan here:

Resistance sessions are concurrent with interval, track-based, and road complimentary workouts to create necessary overload, tailored to your physiological zones.

Ideally you should have your Lactate Threshold determined at the plan start to confirm zones for personalised workout sessions as prescribed here, and follow this up as recommended.

Strength sessions follow a periodisation strategy in specific phases, ADAPTATION, HYPERTROPHY, STRENGTH & POWER which are complimented by interval-based and longer road sessions to evoke desirable aerobic conditioning and adaptations.

You may upgrade this plan to custom one-2-one support to get the most from a responsive coaching programme, to maximise training returns according to changes in your programme compliance.

Please feel free to get in touch at or share your experience with us at

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How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
2:48 hrs 1:15 hrs
Strength x2
3:00 hrs 1:30 hrs
Rowing x1
0:05 hrs 0:10 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:48 hrs 1:15 hrs
3:00 hrs 1:30 hrs
0:05 hrs 0:10 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Simon Clark

CPS In-Motion

CPS In-Motion is a specialist endurance coaching and physiological testing service for cyclists and runners. We provide a full range of effective coaching support to all levels of performance athletes, internationally, looking to become more competitive. Our focus is on your goals and your journey to event success....or longer term athletic capacity. We also support other coaches and practitioners for guidance and best practice in exercise physiology and robust lab testing.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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