2019 LBI 18 Mile Run - Intermediate Runners - 12 Weeks - Starts 7/22/18 (Long Beach Island)

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

Designed for: Intermediate Runners.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your race fit, healthy, and ready to run your best. It includes 4 days of running with strength training, days off, and active recovery days.

Before starting: You should be able to run for 45 min to 1:00 for your long run before starting this plan.  The weekly volume of the plan starts at 4:25 for the first week and peaks at 8:00. The plan builds your long runs leading up to race day and includes two 2:30 hour long runs.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets. 
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 1
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 2
0:30:00
Running -Hill Fartlek

W/U: 
10min-15min easy with strides + dynamic stretching.
.
Main Set:
.
Mixed Hilly Terrain, soft surfaces if possible @ Z4 effort (just under 10km race pace) on the uphills & Z2 effort everywhere else.
Uphills should range between 1min and 5min in duration.
.
(Hills should be not too steep and the surface where ever possible should be soft i.e. grass or dirt)
.
Take your time on the down hill sections so that you do not over stress your legs
.
C/D:
Cool down with remaining time at an easy Z2 effort

Sample Day 3
0:30:00
Strength

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 4
1:00:00
Running - Hill Repeats

W/U: 
20min easy with strides + dynamic stretching.
.
Main Set:
.
4 x 1/2 mile Hill Repeats
4-5% grade hill @ upper Z4 effort
You should have good recovery periods between sets (1:2 work to rest). i.e. if the hill rep takes you 2min, your recovery should be 4min.
.
(Hill should be about 4-5% grade. Your 1/2 mile hill rep should be at the same pace per mile as your most recient 10km race. If it takes longer, the hill is too steep. If it takes less, the hill is not steep enough.)
.
Take your time on the down hill sections.
.
C/D:
Cool down with remaining time at Z2

Sample Day 6
1:00:00
Long Run

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
2 x 12min @ upper zone 3 to lower zone 4 with 5min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with remaining time
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 7
1:00:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Downhill Skiing or Snowboarding
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Snowshoeing
Mountain Biking
Rowing
Yoga
Pilates

Joan Scrivanich
|
Rise Endurance LLC

Our holistic approach to endurance coaching is scientifically based and athlete-centered, taking the whole athlete into account so that you can reach your full potential.

Coaching is about monitoring and progressing the athlete. We don’t give cookie cutter workouts & plans to our athletes. We individualize every athlete’s training and help you navigate through your journey with the needed training & guidance to race successfully while staying healthy & injury free and to finish feeling strong.