4 Sessions/Wk – Sprint Run Plan for Athletes with a VDOT of 35-40 (Base)

Average Weekly Training Hours 03:22
Training Load By Week
Average Weekly Training Hours 03:22
Training Load By Week

VDOT = 35-40. Number of run sessions per week available = 4. This is a Sprint Triathlon run training plan for the Base phase, lasting 4 weeks. This plan is designed for athletes with a VDOT result of 35-40 who are able to train in this discipline 4 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 3 hours. If you are currently unable to train for 1 hour at a time, then we strongly recommend completing one of our pre season plans. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2
0:30:00
EASY RUN (0.5 HOURS)

The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.

Sample Day 3
0:49:00
FARTLEK

The purpose of this session is to develop your recovery speed. --------------- Warm up: 10 minutes of gentle running at Easy Pace 5 minutues of Running Drills 5 minutes of strides. --------------- Main Set: 3 minutes at Threshold Pace 2 minutes at Interval Pace 1 minute at Repetition Pace 2 minutes at Easy Pace x3 --------------- Cool Down: 5 mintutes gentle jogging Stretching and walking

Sample Day 5
0:30:00
ENDURANCE RUN (0.5 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 7
1:10:00
RUN HILL REPS

The purpose of this session is to develop muscular strength and power. --------------- Warm up: 10 minutes of gentle running at Easy Pace to a hill which will take you 2-5 minutes to climb. In each case, reduce the number of repeats if your hill is longer. The steeper the hill, the fewer repeats you need to do! 5 minutes of Running Drills 5 minutes of strides. --------------- Main Set: As hard as you can go up the hill, recover on the way down, take an extra minute at the bottom. 4 Hill reps --------------- Cool Down: 5 minutes of Easy paced running Stretching and icing

Sample Day 9
0:40:00
EASY RUN (0.67 HOURS)

The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.

Sample Day 10
0:49:00
FARTLEK

The purpose of this session is to develop your recovery speed. --------------- Warm up: 10 minutes of gentle running at Easy Pace 5 minutues of Running Drills 5 minutes of strides. --------------- Main Set: 8x1 minute Pick ups** with 2 minutes recovery at Easy Pace **A Pick up is where you increase your pace up to repetition pace over the minute --------------- Cool Down: 5 minutes of Easy paced running Stretching and icing

Sample Day 12
0:40:00
ENDURANCE RUN (0.67 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.