The Cool Impossible 20 Week Running Foundation Program

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The Cool Impossible 20 Week Running Foundation Program

Author

Eric Orton

All plans by this Coach

Length

21 Weeks

Typical Week

6 Run, 1 Other, 1 Day Off

Plan Specs

running beginner intermediate advanced masters hr based pace based

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Summary

This is the 20 Week Foundational Run Training Program from the best selling book, The Cool Impossible.
You MUST have the book to reference and use this program effectively.
Build:
- Aerobic Base and Strength Endurance
- Improve Threshold
- Increase VO2max Speed
- Heart Rate and Speed/Pace Based Training

Eric Orton

BORN TO RUN COACH

Triathlon, running, cycling.

Provide coaching services for professional and age group athletes. Services include Personal Coaching and Online Plan.

Sample Day 1

HRZ 2 + 10-20" Pickups

WU: 10' in HRZ 1-2.


MS: 20-45' of Steady running in HRZ 2 working on cadence. During this run perform a 10-20" moderately fast sprint every 5' throughtout the run. Run by what feels moderately fast to you and then settle back into HRZ 2.


CD: 5' in HRZ 1

Sample Day 1

Workout Codes

See Codes Below.

Sample Day 1

Start of Phase 1 - Week 1

Sample Day 1

-> BEFORE Starting the program: perform your One Mile test and the 20 minute test that is detailed in The Cool Impossible.
-> THEN, using the Training Zones chart in The Cool Impossible, GO to your account settings in Training Peaks and to the ZONES tab. 
-> In the ZONES tab, relabel and fill in your training zones for Heart rate and Speed.
-> Optional, sync your HR Monitor with Training Peaks so you can upload your run workouts.

Sample Day 2

HRZ 2 + Cadence

(*) WU: 5-10' building to HRZ 2.


MS: 20-45' Steady running in HRZ 2. Count your cadence every 5'. Count how many times your right foot strikes the ground in 15". Through time, aim for 22-23 per 15".


CD: 5' in HRZ 1.

Sample Day 3

SPZ 4 Intervals

WU: 15' in HRZ 1-3 + 4 X 30" building your speed to moderate fast by the end of each w/1' RI.


MS: 4-6 X 2' at SPZ 4 w/2' RI.


CD: 5' in HRZ 1.

Sample Day 4

HRZ 2 + Cadence

(*) WU: 5-10' building to HRZ 2.


MS: 20-45' Steady running in HRZ 2. Count your cadence every 5'. Count how many times your right foot strikes the ground in 15". Through time, aim for 22-23 per 15".


CD: 5' in HRZ 1.

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