Overview:This Training Plan runs for a total of 9 weeks. This plan starts with an initial rest and test week to reestablish new fitness accumulated during the build phase of training and targets the following key components of the athlete’s physiology: Aerobic Efficiency, Skill Development with race day specificity, Progression of volume to race thresholds
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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.
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Attached is a Training Plan Instruction guide.
1 mile (1600M) warm up on the track
7 x 1/2 mile (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track
We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.
5 minutes easy Z2
5 minute dynamic warmup
Dynamic Warm up: Butt Kickers, A skips, Paw Drill, lateral shuffle www.youtube.com/irepathletics
3 step progression:
30 second Hard / 1m30 easy walking recovery
30 second Harder / 1m30 easy walking recovery
30 Second Hardest (1 mile pace max) / 1m30 easy walking recovery
3 x 25 tempo (middle of Z3) with 5 minutes easy after each
* Like the name implies the tempo effort should be upbeat and rhythmical in nature. This should be challenging and require focus but not be searing. Target cadence for this effort is 90 steps per minute.
5 minute cooldown easy Z1
15 mins Z1
15 mins drill work
30 mins Z1
110 minutes middle of Z2
This is a non-structured run. The goal is to get into the middle of your aerobic zone and hold it. When you encounter hills on your route maintain effort and not pace.
Cadence goal of 90 steps per minute for this workout. Concentrate on good form throughout. It is good practice to rotate and shuffle through focus areas. While it is a non-structured run it does not mean there is nothing to worry about. Stay focused and have a purpose!
- Forward lean produced from ankles
- Shoulders down and relaxed
- Arm Carriage elbow less than 90 degrees
- elbows in
- cadence 30+ foot strikes per leg in 20 seconds
- elbows tucked in
- eyes down 30 ft in front of you
- stride length no more than 6 inches in front of your center of mass
10 minute warm up Z1
12 x 30 second strides with a 2 minute recovery
Recovery protocol as follows:
1. walk the first third of the recovery back to start
2. choosechoose- a drill of choice for the middle third
Drills to focus on:
Butt kickers - https://youtu.be/LVvlyyD44-c
Ankling - https://youtu.be/1baMPvFghPs
Pawing - https://youtu.be/nOXwIKcP5S0
Lateral Shuffle/Carioca - https://youtu.be/UMNJQO66ALk
A Skips - https://youtu.be/rsKtYWaR7CU
B Skips - https://youtu.be/j3hWOaeD6JE
3. walk the remaining third of recovery
5 minute Cooldown
10 minutes easy warm up with Dynamic Mobility
- Wooden Soldiers (Straight Leg march)
- Walking Lunge
- Side Shuffle
3 x 30 minutes Mid-upper Z2 with 5 minutes Bottom of Z2 easy
5 minute cooldown very easy Z1