This 1 week plan is designed to assess runners base fitness and establish heart rate and running pace zones at the conclusion of the testing protocols.
This Anthony J Ross ATC, CSCS and Scott Proscia ATC, M.Ed. Have a proven record accumulating team, state, and national honors from nationally placed Cheerleading teams, multiple state title winners in Basketball, Football, Soccer, Hockey, Rugby, Track & Field, Skiing & Snowboarding and Endurance Athletes. They have vast experience training athletes of all ages and abilities from youth development to international level pros and Olympians.
Scott Proscia, ATC M.Ed
Bachelors of Science degree in Athletic Training with a Minor in Biology from Marist College Masters of Education from Wright State University Certified Athletic Trainer Certified Instructor of American Heart Association Health Care Provider CPR, 1st Aid and AED Multiple Ironman Finisher
2013 Ironman Louisville 21st overall, 11th amateur, 5th 30-34, fastest age group bike split
2013 Ironman Muncie – 36th Overall, 4th in 30-34, fastest age group bike split
2013 USAT Age Group Nationals 45th Overall
2012 Buffalo Trails Olympic Distance Triathlon 3rd Overall
Anthony Ross ATC, CSCS
Bachelors of Science degree in Athletic Training with Minors in Strength and Conditioning, Coaching, and Fine Arts Certified Athletic Trainer Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association Certified Instructor of American Heart Association Health Care Provider CPR, 1st Aid and AED
contact us @ www.irepathletics.com
Protocol to establish functional threshold pace and heart rate zones. ENJOY!
3 miles or 30 minutes which ever comes first
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
6 x 100 barefoot strides with walking recovery
10 minute easy
1.5 miles All out (TIMED)
cooldown as needed 5-10 minutes
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