Browse More Plans

Runner Testing 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

Plan Specs


Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

CertsOverview: This plan is the optimal way to evaluate your running metrics. Part of every season there are goals and every goal needs to be measurable. Evaluation of your speed and heart rate are simple field assessments which are described in this plan.


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.

***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., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.

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:

Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.

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.

Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:39 hrs 1:04 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:39 hrs 1:04 hrs
—— ——

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.

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

$29.99 - Buy Now