Overview

This is an intermediate running-specific threshold boosting plan designed to help runners or triathletes improve their threshold fitness. This training plan is prescribed and individualized based on pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run indoors or outdoors. This training plan includes structured workouts that allow you to sync it with indoor training platforms, like Zwift, so that you can follow along to workouts on your preferred training platform indoors or outdoors (if you use a GPPS watch like a Garmin or Wahoo). This plan is designed for athletes that have a history of 6-10 months of consistent running performing at least 2-3 run sessions per week. Finally, it is recommended that the athlete has the ability and basic competency to run without pain. This is plan that can be utilized during the off-season to improve run-specific threshold fitness or during any period of the year in which the athlete would want to increase threshold fitness for a competitive event.

Additionally, this plan can also be used in conjunction with other training sessions you may have as a runner (e.g., strength sessions, cross-training sessions, etc.) or as a multi-sport athlete (e.g., swim sessions, bike sessions, strength sessions, etc.). However, it can also be done as a stand-alone training plan if that is how you prefer to utilize it.

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire
-GPS run watch