Base to Race Intro Video:
https://youtu.be/evg2eY-SELc

Congratulations you have purchased the most customized training plan on the market today! This is the ultimate training plan for the Do It Yourself Athlete.

We will be utilizing various assessment data to help develop a fully customized and tailored training plan.

For the best and most accurate training plan it would be helpful for you to fill out our athlete intake questionaire found here: https://www.irepathletics.com/join

Under Prefered Coach Select Purchased the Base to Race Gait and FMS Plan.

That will let us know your a preferred customer.

Please follow the instructions on performing your Gait Analysis and Movement Screening. Once we receive all of your videos we will start analyzing and send you the details on what we saw and your training plan.

Please allow approximately 7-10 days for full review of your videos and training plan as we are thorough and receive them in high volume.

To attach your Training Peaks Accounts Please follow the instructions on https://home.trainingpeaks.com/attachtocoach?sharedKey=ED5QUBH5SFXLY

Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan

If you have any inquiries regarding this plan please forward them to coach@irepathletics.com and one of our coaches will be happy to assist you.

You can always visit us at www.TheTrainingPlanSource.com and www.IREPathletics.com for additional information on our service and to select the next plan as your training progresses.

Attached is a Training Plan Instruction guide. You will utilize this guide once we have developed your training plan based on your goals, movement screening, and gait analysis

For this portion of the Training Plan, you will need to send us videos of you performing the following movements (please utilize the video links for instructions on how to properly perform each movement:

Pre-Testing Introduction:
https://youtu.be/1Pdp8Y-IhjI

1. Deep Squat
https://youtu.be/TIjZv3RbYxI

2. Hurdle Step
https://youtu.be/m2SY96A1HCM

3. In-Line Lunge
https://youtu.be/gKnyQQJT-84

4. Shoulder Mobility and Clearing
https://youtu.be/wEiVzpI2q20

5. Active Straight Leg Raise
https://youtu.be/l3L5559Ml_4

6. Trunk Stability Push-Up and Clearing Test
https://youtu.be/6HkD_A46Xqw

7. Rotary Stability and Clearing Test
https://youtu.be/2yPWhifMts4

Video Saving Instructions:
Please save your video in the following format:
TestName_YourName

Send Each Video to: Coach@thetrainingplansource.com
The subject of your email should be the same as the name of the video. i.e: TestName_YourName

You may also upload your videos to youtube and share the links with coach@thetrainingplansource.com

For this portion of the analysis you will be sending us 2 videos of you running at "all day pace" or your comfortable marathon running pace.

Set up on a nice flat/even running surface approximately 25-30 yards

Video 1: Front and BackView
Example: https://youtu.be/CRrfoEy-jU0

Video 2: Side Views
Example: https://youtu.be/Aqplg2RaUjg

Once you have completed the videos please save them by labelling the view and your last name: example: View_YourName

Then email them to Coach@thetrainingplansource.com with the subject line being the same as the name of the video: View_YourName

5 min Warmup 5 min Dynamic Warmup - butt kicks, Heel Runs, Walking Quad Stretch, Wooden Soldiers, Prone Cross (see www.youtube.com/irepathletics) 20 min Zone 2 4 x 20 steps of Walking Lunge/50 meters of Power Skipping "bounding" 25 min Zone 2

1 mile (1600M) warm up on the track
10 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.