Ben Elder Coaching Run Block 101

Average Weekly Training Hours 02:54
Training Load By Week
Average Weekly Training Hours 02:54
Training Load By Week

The Run Block 101 is a 5 week block of running training designed specifically for athletes and non-athletes who are looking to improve their running ability. It consists of two to three days a week on the treadmill & one day out on the road. All workouts are dictated by your heart rate, with your total training time each week set at 3.5 hours. As your body adapts you will naturally start to cover more distance with each workout. In order to follow this workout you will need a heart rate monitor with a chest strap. On average you should expect to see at least a 6% improvement in over all speed from this training block. De-conditioned individual my see greater improvements while experience athletes should see the 6%. One of our athletes Kathryn S. had this to say after the training block, "Special thanks to my coaches for helping me bring the speed today. Can't believe I went from suffering to run a 9:57 pace for three miles to running 13.1 miles at 8:59 pace in just 6 weeks. You're amazing! Can't wait to start training for Augusta 70.3!"

Sample Day 1
3mi
Aerobic Fitness Test, Run

This workout should be done an a treadmill while wearing your heart rate monitor. The treadmill must be set at 2% incline throughout the duration of the test. Your goal is to cover 3 miles as quickly as possible i.e. CHALLENGE YOURSELF. If you find that you are walking more then not this is okay just get 2 miles in. However, do not forget that you must CHALLENGE YOURSELF!!!

Once the workout is complete I will need you to upload or enter in your data from the workout i.e.
-Total run time for the 2 to 3 miles
-Average Heart Rate (This is a biggie!!!)
& if you really want to get fancy.
- Splits for each mile (Ave. Pace per Mile)

NOTE: This is the only workout that will require you to cover a distance. Every other workout from here on out is strictly TIME & HEART based.

Sample Day 2
0:30:00
Recovery Walk/Run

30 minutes in Heart Rate Zone 1-2

Sample Day 3
1:00:00
101 Strength 1

Strength 1
Interval Grade Zone Total time
3 2 1 3
2 2 2 5
3 4 3 8
2 2 2 10
3 6 3 13
2 2 2 15
3 8 3 18
2 2 2 20
3 4 3 23
2 2 2 25
3 6 3 28
2 2 2 30
3 8 3 33
2 2 2 35
3 4 3 38
2 2 2 40
3 6 3 43
2 2 2 45
3 8 3 48
2 2 2 50
3 8 3 53
7 1 1 60

Sample Day 5
1:00:00
101 Aerobic 1

Aerobic Run #1
Interval Grade Zone Total time
2 2 1 2
3 2 2 5
10 2 3 15
2 2 2 17
10 2 3 27
2 2 2 29
10 2 3 39
2 2 2 41
10 2 3 51
9 2 2 60

Sample Day 8
1:00:00
101 Speed 1

Speed 1
Interval Grade Zone Total time
3 2 1 2
2 2 2 4
4 2 4 8
2 2 2 10
4 2 4 14
2 2 2 16
4 2 4 20
2 2 2 22
4 2 4 26
2 2 2 28
4 2 4 32
2 2 2 34
4 2 4 38
2 2 2 40
4 2 4 44
2 2 2 46
4 2 4 50
2 2 2 52
8 2 3 60

Sample Day 9
0:30:00
Recovery Walk/Run

30 minutes in Heart Rate Zone 1-2

Sample Day 10
1:00:00
101 Strength 2

Strength 2
Interval Grade Zone Total time
3 2 1 3
2 2 2 5
3 6 3 8
2 2 2 10
3 8 3 13
2 2 2 15
3 10 3 18
2 2 2 20
3 6 3 23
2 2 2 25
3 8 3 28
2 2 2 30
3 10 3 33
2 2 2 35
3 6 3 38
2 2 2 40
3 8 3 43
2 2 2 45
3 10 3 48
2 2 2 50
3 10 3 53
8 1 1 61

Ben Elder
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Ben Elder Coaching

I am a USAT Level II (L2) and IRONMAN University Certified Coach with over 20 years experience working with endurance athletes.

I offer endurance (triathlon, duathlon, running, cycling, swimming, nutrition and strength training) training, event specific plans and basic to elite coaching plans which include a coaching consultation to solidify the goals and of objective of the athlete and their training.