Running FTP Boost with Olympic Swim-Bike Maintenance

Average Weekly Training Hours 06:58
Training Load By Week
Average Weekly Training Hours 06:58
Training Load By Week

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

Sample Day 1
Pre-Benchmark Run

10 min WU
4x15 sec Running Strides, 2 min recovery
Easy z1-2 rest of the run
5 min CD

Sample Day 2
Running Benchmark--Do this before swimming

10 min WU

Drills (walk back to start for recovery)
2x20 sec Skipping
2x20 sec Butt Kicks
2x15 sec Running Strides

30 min Running TT--cover as much distance as you can!

10 min CD

Sample Day 2
Aerobic Endurance

3x100 WU choice :20

Drills (can use fins):
4x100 as alternate 25 SK, 25 swim, :30
2x50 SK3R :20
2x50 Build :20

Main Set:
5x100 z2, :15 rest

100-200 Cool Down

Sample Day 3
Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 5
Running Drills

10 min WU
Drills (walk back to start for recovery)
3x20 sec High Knees
3x20 sec Backwards Skipping
z2 rest of run
5 min CD

Sample Day 6
z2 Run with Running Strides

10 min WU
4x15 sec Running Strides with 2 min recovery
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD

Sample Day 7
z2 Ride

15 min WU
Easy z2 Riding
Cool Down

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.