Why this plan:
Develop Top End Speed and Running Economy, Build Aerobic Capacity and Endurance, Build Durability and Sustainability.

Flexible plan with optional/additional run volume, uphill treadmill work, cross training and off days.

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.

Details on how to add/substitute running or cross training, including doubling, for those seeking a higher volume plan.

Peaking with Back to Back Long Runs.

What Level Should I get?
When deciding on what level plan to get, know that we can always switch you up or down if you feel it is needed. You will want to consider the number of days per week you have been able to run injury free and your experience running at different intensities. These plans utilize different levels of effort/intensity to target various adaptations needed to build resilient and fast endurance. If you are not familiar or have experience with the different intensities used, the 12wk or 8 wk build plan may be the best option for getting the body use to the intensity and volume required. See our "What Level?" guide on our website https://www.spectrumrunning.com/training-plans for more info.

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:
Days/Wk: 6-7 days running, Optional: 1 day cycling or 1 off day
Volume: Average ~8.5hrs/wk (min 6.25hrs - max 12 hrs)
Optional 0.5-1.25 hrs/wk additional running
Cycling: 1.25 hrs/wk optional
Optional Uphill Treadmill Volume: 10-40 mins/wk, recommended 20-30 mins/wk

Required: Stryd Power Meter and compatible watch