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

Author

CPS InMotion (Simon Clark, Principal Physiologist)

All plans by this Coach
No Ratings

Length

20 Weeks

Plan Specs

running intermediate advanced masters weightloss pace based strength base period

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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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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:

https://bit.ly/2D681xP

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 coach@cpsinmotion.com or share your experience with us at https://www.facebook.com/cpsinmotion/

Train Beyond Limits!



Stats

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
—— ——
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


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.

Sample Day 1

0:09:00
12.4TSS
TREADMILL WARM-UP 9min Ramp

Warm-Up on Treadmill. 9min RAMP
--------------------------------------
Build from:
slow marathon pace ( low/mid tempo HR)
- 3 min 2% gradient.
Increase to half- 10km pace (sub threshold HR)
- 2.5 min 2%
Increase to slow 5km - 1600m pace (aerobic capacity HR)
- 1 min 0.5-1% or flat
Increase to slow 800m - slow 400m pace (aerobic capacity HR)
- 1 min flat
Finish walking uphill (upper aerobic HR)- 1/2min 3/4%

Sample Day 1

1:30:00
ADAPTATION 40% load 15-20 reps

ADAPTATION resistance session.
.......................................................
Calculate 1RM loads from back calculation table provided.
---
GYM 90-120min
---
15-20 reps (to failure) 40% 1RM load 2-3 sets (recovery 1-2 minutes between sets 2-3minutes between exercises) for each exercise (up to 9-12 exercises)....e.g.
Leg Press (LP)
Lateral Pull-Down (LPD)
Glute (GL, L&R)
Seated Row (SR)
Shoulder Press (SP)
Leg Extension (LE)
Chest Press (CP)
Calf Raise (CR)
Hamstring Leg Curl (HSLC)

Sample Day 1

0:10:00
8.7TSS
TREADMILL Cool-down RPE 5/6

Easy constant 10min cool-down. RPE 5/6

Sample Day 2

1:00:00
3.11mi
6 x 400m TPP 5km interval session Flat/ Undulating

5km interval session. Flat/ Undulating
-----------------------------------------
Stretching and Warm-up 1.5km Endurance pace/HR.
-----
4-6 x 400m 108% Target Threshold Pace intervals.
----
With 400m recovery jog between each. RPE 4/5
....................................................
Cool-down 1.5km Endurance pace/HR.

Sample Day 3

0:04:00
0.62mi
3-5min 750/1000m anaerobic

Pre-resistance session warm-up
------------------------------------3-5min / 750-1000m
....................
Good technique/ fasty steady pace first 500m, all-out anaerobic last 500m

Sample Day 3

1:30:00
ADAPTATION 40% load 15-20 reps

ADAPTATION resistance session.
.......................................................
Calculate 1RM loads from back calculation table provided.
---
GYM 90-120min
---
15-20 reps (to failure) 40% 1RM load 2-3 sets (recovery 1-2 minutes between sets 2-3minutes between exercises) for each exercise (up to 9-12 exercises)....e.g.
Leg Press (LP)
Lateral Pull-Down (LPD)
Glute (GL, L&R)
Seated Row (SR)
Shoulder Press (SP)
Leg Extension (LE)
Chest Press (CP)
Calf Raise (CR)
Hamstring Leg Curl (HSLC)

Sample Day 3

0:10:00
8.7TSS
TREADMILL Cool-down RPE 5/6

Easy constant 10min cool-down. RPE 5/6

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