Target Athlete: This plan is intended for intermediate and advanced runners looking to follow a structured training program to increase their Aerobic Threshold capacity. This is a great program as a segue into half marathon training, marathon training or for other long distance events. Before starting the plan you should be running at least 6 days per week and have put in at least 4 weeks of structured running prior to starting.

Plan Description: 5 Runs per week with 2 Off Days per week. The volume for this specific program will range from 44-50 miles per week. The long run day will peak out at 14 miles. Over the course of these 8 weeks you will work to improve both your overall aerobic endurance and your speed at threshold. 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 short sprint workouts,
2 structured workout days focusing on both LT and AeT training zones 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 aerobic endurance in Zone 3. This will be achieved by including both Zone 2 & Zone 4 running to maximize your fitness gains. It can also be used as a marathon training platform for athletes that don’t like to do too much high intensity work in their build ups.

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.