Running For Performance
This plan is for the athlete that is looking to achieve a performance. We will build an adaptive plan to help you improve and achieve your goal. Development and progression work best with structured hard work that builds over time and with this plan you can achieve your a performance that takes you beyond you present ability.
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Sample Day 1
Sample Day 2
2x(300m on/400m off, 200m on / 400m off, 100m on 400m off) + 300m
Sample Day 4
Have a good stretch post run
Sample Day 5
First introduction of tempo runs with 5 x 1km @85% MaxHR and 800m Recovery Jog.
Sample Day 7
Try to find route with rolling hills
Sample Day 9
Sample Day 10
tempo run with 5 x 1km @85% MaxHR and 800m Recovery Jog.