Runner Test week (Heartrate, VO2max and Pace Zones) - I.R.E.P.


Scott Proscia, BS ATC M.Ed and Antony Ross, CSCS ATC

All plans by this Coach


1 Week

Typical Week

7 Run, 1 Day Off

Longest Workout

6.2 miles

Plan Specs


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***It is always recommended to see your physician before starting a new exercise program***

Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


For more information about this plan :

Questions? Please visit or for performance and endurance questions email Coach Scott at: and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at:

Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit for all of your training and fitness needs.



Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:39

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

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Back to Plan Details

Sample Day 1

Run Functional Threshold Pace/HR Test

Protocol to establish functional threshold pace and heart rate zones. ENJOY!

Sample Day 2

3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 3

1 mile Run Test

Run 1 mile easy on the track to warm up
short break - hit lap button
Run 1 mile (4 laps lane 1 on track or flat stretch of road with no traffic lights or traffic congestion) - Record time
10 minute cooldown easy

Sample Day 4


6 x 100 barefoot strides with walking recovery

Sample Day 5

Cooper 1.5 mile run test (VO2 max)

10 minute easy
1.5 miles All out (TIMED)
cooldown as needed 5-10 minutes
Post your Height and Weight

Sample Day 7

5k timed run

timed 5k

Sample Day 7

10k timed run

timed 10k

Runner Test week (Heartrate, VO2max and Pace Zones) - I.R.E.P.

$29.99 - Buy Now