This plan is ideal for:
* Ironman athletes who feel “one-paced” and want to unlock another gear.
* Marathoners who train hard but can’t seem to shave time off their PR.
* Any endurance athlete ready to move from just finishing to finishing faster.

This plan is geared towards folks that are in their off season and are looking to improve their speed, strength and overall movement quality. Ideally you have a good base of endurance before starting this plan (at least 3 hours of running per week)
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The focus is on top end speed + power, two things that often get neglected in long course training. Through carefully designed workouts, you’ll:

* Activate dormant speed: Short, high-quality intervals that teach your body to fire explosively again.
* Sharpen mechanics: Drills and strides that refine efficiency and improve running economy + power
*Build strength: Hill work to build leg strength and running economy.

This plan also includes run warm ups and 8 weeks of progressive strength work that focuses on balance, stability and core strength. This will set you up well to move into a phase of heavier lifts. You will need access to dumbbells, a bench, a stability ball and optional kettlebells. For any moves with kettlebells you can sub in a dumbbell.

Plan doesn't include coaching but it includes email access to me for questions.
pkperformancecoaching@gmail.com