Running speed Lactate THRESHOLD pace increase - (20 week) OFF-SEASON Strength & Endurance BUILD.
CPS InMotion (Simon Clark, Principal Physiologist)All plans by this Coach
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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 email@example.com or share your experience with us at https://www.facebook.com/cpsinmotion/
Train Beyond Limits!
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:48 hrs||1:15 hrs|
|3:00 hrs||1:30 hrs|
|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|
Training Load By Week
This plan works best with the following fitness devices: