Target Athlete: This plan is intended for advanced runners looking to increase their VO2 max and lactate buffering capacity. This is the perfect program for those looking for a pre-completive block of training leading into racing season. Before starting the plan you should have already completed all the precursor training blocks - base, aerobic endurance & lactate threshold development phases.
Plan Description: The plan calls for 11 Runs per week with a weekly volume for this specific program at 70 miles per week. The long run day will peak out at 12 miles. Over the course of these 4 weeks you will work to improve your specific endurance at VO2 max as well as your speed within the given training zone. You will also incorporate a small amount of sprint training each week to improve your running power.
Structured Workouts: Typical training weeks in this plan consist of 2 sprint workouts (one short & one longer), 2 specific VO2 structured workouts that combine LT & VO2 efforts and 1 long run.
Intensity Type: This training plan is designed to target your specific training zones paces based on your maximum heart rate. It works best when paired with a heart rate monitor and a knowledge of your heart rate training zones. It is also helpful to use a GPS device to insure that you are working at the right effort for each training session.
Benefits: The purpose of this training plan is to develop your specific VO2 speed endurance in Zone 5. This will be achieved by including both Zone 4 & Zone 6 running to maximize your fitness gains. It can also be used as training platform for athletes racing event distances ranging from 1mile to 10k that don’t have a specific race on the calendar, but want to be fit in case a race pops up.
Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.
Terrence Mahon is internationally recognized as one of the greatest coaching minds in Track & Field, Cross Country and Long Distance Running. Over the span of his 20 year coaching career he has worked with athletes in events ranging from the 800 meters up to the marathon. His runners have achieved immense success across the globe by securing Olympic & World Championship Finals positions, US & European Championship medals and Major Marathon victories across the globe.