Adam HodgesAll plans by this Coach
This plan provides a comprehensive 24-week training program for runners who are targeting events from 10K to the half-marathon distance. The program’s progression moves from Endurance Training (12 weeks) > Lactate Threshold Training (8 weeks) > VO2max Training (3 weeks) > Taper (1 week).
The plan starts with 12 weeks of endurance training to build volume, along with developing neuromuscular speed and intensive endurance with aerobic tempo runs. The next 8 weeks focus on intervals at or below your lactate threshold. The purpose of this training phase is to raise your lactate threshold by improving lactate tolerance and decreasing lactate accumulation, which allows you to stay aerobic at faster speeds.
The final VO2max training phase holds training volume relatively constant while focusing on developing your aerobic capacity with VO2max intervals. Your aerobic capacity, or VO2max, refers to the highest rate of oxygen transport by your body during maximal physical exertion. Think of this as your performance “ceiling.” By raising your ceiling, you will raise your overall fitness — including your ability to run faster over the distance of your event at an aerobic pace. The progression finishes with a taper to ensure you’re ready to race.
The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.
To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with Stryd running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.
The plan includes an optional strength training program to supplement your running workouts.
No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!
How it Works
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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?
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