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

Author

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

All plans by this Coach

Length

1 Week

Typical Week

7 Run, 1 Day Off

Longest Workout

6.2 miles

Plan Specs

running

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Summary

certs


 


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 www.TheTrainingPlanSource.com 


***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 TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


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



 

Stats

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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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.

Back to Plan Details

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

0:19:59
3.11mi
5k timed run

timed 5k

Sample Day 7

1:00:00
6.2mi
10k timed run

timed 10k

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

$29.99 - Buy Now