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Running FTP Boost with Olympic Swim-Bike Maintenance

Author

Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

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Length

8 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 8 week plan is designed for the intermediate to advanced athlete who would like to increase functional threshold running speed. It is recommended that you are accustomed to running 3-4 days per week and have performed interval training in the past.

This plan will include two benchmark tests, one at the beginning of the training block and one at the end so you can see your FTP improvements. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include 4 runs with two days of interval training, one day of drills, and a longer easy run with running strides. The first four weeks will target the VO2 max energy system, while the second four weeks will target the VO2 and lactate threshold energy systems. There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery. This plan will also include two maintenance swims, two maintenance bikes, two strength training sessions, two foam rolling and stretching sessions and one day off.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com




Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
2:30 hrs 0:50 hrs
X-Trainx2
0:37 hrs 0:20 hrs
Swimx2
1:00 hrs 0:30 hrs
Bikex2
1:55 hrs 1:08 hrs
Strengthx2
0:55 hrs 0:30 hrs
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:30 hrs 0:50 hrs
X-Train
0:37 hrs 0:20 hrs
Swim
1:00 hrs 0:30 hrs
Bike
1:55 hrs 1:08 hrs
Strength
0:55 hrs 0:30 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.