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

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

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

Triathlon Highlights:

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

Sample Day 1
1:04:59
Run Functional Threshold Pace/HR Test

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

Sample Day 2
0:30:00
3mi
3 mile Easy

3 miles or 30 minutes which ever comes first

Sample Day 3
0:30:00
3mi
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
Stretch

Sample Day 4
0:45:00
Strides

6 x 100 barefoot strides with walking recovery

Sample Day 5
0:30:00
1.5mi
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
1:00:00
6.2mi
10k timed run

timed 10k

Sample Day 7
0:19:59
3.11mi
5k timed run

timed 5k

IREP ATHLETICS
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IREP Athletics LLC

Certified Athletic Trainers and Certified Strength and Conditioning Specialsts armed with the formal educational and research backgrounds to help you reach your highest potential

I.R.E.P. is a Sports Performance Program designed to create a well-rounded athlete. I.R.E.P.’s Mission is to equip each athlete with the skills and abilities necessary to excel within their specific sport. I.R.E.P. is designed for all athletes from Middle school athletes and weekend warriors to elite athletes.