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WCEC - Running Indoor Training Plan - 4 weeks

Author

Tim Edwards

All plans by this Coach
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Length

4 Weeks

Plan Specs

running beginner intermediate advanced masters weightloss multi day hr based pace based strength

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Plan Description

Use this heart rate based indoor training plan to keep you sharp during a month of poor weather, work responsibilities, or other reasons for keeping your training rooted in the pain cave.

Core strength is important for runners and this plan addresses your core thru a series of illustrated workouts.

All you need is a treadmill, a heart rate monitor, and some towels to keep the sweat our of your eyes! Enjoy!

Created by Coach Tim Edwards of West Coast Endurance Coaching (www.wcecoaching.com)

Coach Tim is a Level 2 Triathlon, Swimming, and Cycling coach who is also certified in running. He is a former multi time state champion in cycling (3 different disciplines) as well as an elite amateur triathlete.

"Coach Tim has a way of working with athletes that seems to work for every athlete. He brought me a new understanding of the sport of triathlon and has shown me the path to success. I could not imagine a coach that is more caring and committed to his athletes than Coach Tim." - Mack



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:15 hrs 1:28 hrs
—— ——
0:40 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
4:15 hrs 1:28 hrs
—— ——
0:40 hrs 0:20 hrs

Training Load By Week


Tim Edwards

North Coast Endurance Coaching

Level 2 USAT & USAC Coach who specializes in identifying tomorrow's Olympians from Youth, Junior, & Collegiate athletes. Coaches all levels of athletes from AG to Seniors.

Traditional Coaching, Coached Workouts, Skills Clinics, Training Plans, & Training Camps. Certified with USA Triathlon (L2), USAT Youth & Junior, USA Cycling (L2), ASCA / USA Swimming (L4), & USA Track & Field.

See www.NCEcoaching.com for more details.

Sample Day 1

1:16:00
67.8TSS
Test - 20 min TT, Run (Heart Rate)

Follow this protocol exactly. This should be done on a treadmill so it is repeatable.
Warm up 20 minutes into HR Zone 3.
3 x 1 min high cadence (1 min RI, EZ Jog)
5 min EZ jog - HR Zone 2
5 min running at race pace effort. - HR Zone 4
10 min EZ jog - HR Zone 2
20 min Time Trial - This is the important part! This should be as hard as you can sustain for the time and should be at the highest pace you can maintain for the duration.
Cooldown with EZ jogging / walking for 10-15 min until your HR is down to HR Zone 1.
Use your average heart rate for the 20 minute interval and multiply by 0.9. Use this as your lactate threshold (LTHR). Plug this into an online calculator such as: https://datacranker.com/heart-rate-training-zones-calculator/
to determine your HR zones.

Sample Day 2

0:20:00
Core - Ball of Fun

Open the attached document (NCEC-Ball of Fun.pdf) by clicking on the paperclip in the upper right corner of the box and choosing it from the list. Perform the set of exercises 1-3 times.

Sample Day 2

1:03:00
42TSS
Treadmill - Endurance, 2x10 & 3x5min

Warmup for 10 minutes into Zone 1-2.
Run 2 x 10 min in Zone 2-3 with 1 min RI (Rest Interval) to Zone 1. Use 0-1% incline.
Run 3 x 5 min in Zone 2-3 with 2 min RI. Use 2-5% incline.
Cooldown for 5 minutes and stretch.

Sample Day 3

0:35:00
26.7TSS
Treadmill - Intervals, 5x1 min

Warmup by jogging on the treadmill into Zone 2-3 for 10-15 minutes.
Use 0-1% incline.
Run 5 x 1 min at 5k race pace. 1 min RI. Use 0-1% incline.
Remember your good form and use a quick cadence!
Cooldown by light jogging into Zone 1 and stretch.

Sample Day 5

0:45:00
36.7TSS
Treadmill - Leg Speed, 10x200m

Warmup into Zone 3 for 15 min.
Repeat 10 times:
Run .125 mile (200m) into Zone 4, hard.
Jog at an easy pace the same amount of time it took you to run the 200m.
Try to beat or maintain your time for each interval.
Cool down for 10 mins into Zone 1 and stretch.

Sample Day 5

0:20:00
Core - Awesome Abs

Open the attached document (NCEC-Awesome Abs.pdf) by clicking on the paperclip in the upper right corner of the box and choosing it from the list. Perform the set of exercises 1-3 times.

Sample Day 6

1:03:00
61.8TSS
Treadmill - Random Hills

Warmup for 15 minutes into Zone 1-2.
Run at your 10k pace plus 45 seconds for each of the following:
2 min @ 0% incline
2 min @ 2% incline
2 min @ 4% incline
2 min @ 2% incline
2 min @ 8% incline
2 min @ 6% incline
2 min @ 8% incline
2 min @ 2% incline
2 min @ 0% incline
2 min off the treadmill recovery
2 min @ 6% incline
2 min @ 8% incline
2 min @ 10% incline
2 min @ 6% incline
2 min @ 8% incline
2 min @ 0% incline
2 min @ 4% incline
2 min @ 8% incline
2 min @ 0% incline
Cooldown for 5 minutes and stretch.

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