Dr Will O'ConnorAll plans by this Coach
Reinforcing the foundation (Base Phase Three). If you haven’t been training consistently for four or more weeks, you should start with Base Phase One. For those who have been training consistently for four or more weeks, make sure you are capable of completing the minimum weekly training time listed below. If your haven’t been training at the minimum required time, try Base Phase One or Two. Within Base Phase Three you’ll be working your aerobic engine in a big way. The aerobic energy system is the most dominant energy conversion system when it comes to anything over two minutes in duration. A study carried out by the University of Western Australia showed that males and females generate 60–70% of muscular contractile energy from aerobic metabolism for an 800 m run (approx. 2 min) and up to 86–94% for a 3000 m running race (9–11 min). And they are considered “short” events! That shows that regardless of your choice of endurance event, the aerobic energy system is the essential system that needs training.
The Three Points of Note
Rest is best. Training is only effective if you can adapt to it. Training without adequate recovery is like trying to fill the bath without a plug. You might be ok for a week or so, but you’ll soon find yourself reaching a plateau. Have confidence that resting will make you stronger.
Sleep for the win. Base Phase Three is your opportunity to introduce positive habits. While you’re asleep your body (and mind) rebuild. The more you sleep, the more you can rebuild. As a result, you'll be able to train more and improve faster. An extra hour of sleep each night equals an additional nights sleep each week (7hrs).
Improve your technique. The more efficient you are, the less energy you require to hold a given speed. Working on your technique can give you free speed. For ultra-athletes, it can mean you’re able to minimise the amount you need to slow down later in the event.
Weekly Training Time (min = 2:15hrs, max = 3:30hrs)
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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