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

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



This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at 

***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.


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

The Training Plan Source Powered By IREP Athletics
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.