Why this plan:
The 8wk and 12wk Base Building plans are designed for all levels of runners currently running about 2 hrs/wk. This plan will bring you up to 5.5-6.5hrs/week so you are ready to handle the volume of all our Trail Marathon and Ultra Marathon training plans.
Build your ability to perform and handle workouts at Lactate Threshold, VO2Max, and Steady State efforts while bringing up your weekly long runs.
This plan can also be used for transition or maintenance periods as well as sub ultra trail race distances (Half marathon-Marathon)
Running Workouts are carefully chosen and progressed to efficiently improve all aspects of your running: Neuromuscular Coordination, Running Power, Anaerobic Capacity, Aerobic Capacity (including raising your VO2Max or Velocity at VO2Max, improving your Lactate Clearance and speed at Lactate Threshold, increasing your pace at Steady State effort as well as your endurance at steady state).
Lower volume with high quality work 4 days a week offers speed and endurance gains while avoiding the overuse and injury risk of high weekly volumes.
Strength training, cross training and mobility routines (warmup/cooldown) offer a way to build durability and resilience while reducing injury risk.
Included:
Strength Training - Hill Strength (no equipment needed), Speed Strength (equipment needed), Plyometrics
Quick Warmup/Cooldown Routine
Cycle Cross Training Weekly and Optional
Quick Guides on Race Pace, Fuel/Hydration, Supplements, Gut Training, Heat Training and more
Optional Hill Training via treadmill - for those targeting hilly events
Testing Weeks Included to ensure accurate auto-calculated Stryd Critical Power
Details on how to add/substitute running or cross training, including doubling
Details:
Days/Wk: 4-5 days running, 1 day cycling, 1 off day
Volume: Average ~9.25hrs/wk (min 7.75hrs - max 12.75hrs)
Optional 0.5-2.75 hrs/wk additional running
Cycling: 0.5-1 hrs/wk optional
Optional Uphill Treadmill Volume: 4-20 mins per week
Required: Stryd Power Meter and compatible watch
Run coaching for wherever your foot falls on whatever spectrum.
- Road, Track, Trail
- 5k to Ultra distances
- Beginners to Advanced
Philosophy
Why do you run? Answers are as varied and complex as the spectrum of runners. Why you run will help you dig deep to get the most of your running experience.
Start simple and build from there.
Always be learning.