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

Average Weekly Training Hours 02:18
Training Load By Week
Average Weekly Training Hours 02:18
Training Load By Week

VDOT = 35-40.
Number of run sessions per week available = 3.

This is a Sprint Triathlon run training plan for the Build 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 3 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 2 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 3
1:00:00
3.11mi
50TSS
3.2KM RUNNING TIME TRIAL

Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions. --------------- Warm Up: 2-3 laps easy jogging. 2 laps jog the bends and striding the straights. – 10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.) – 10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.) – 5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.) --------------- Main Set: 3200m best effort. Record your time and your maximum heart rate. Use the link above to work out your training zones. --------------- Cool Down: 3 Laps easy jogging and or walking. Compression, ice and stretching

Sample Day 5
0:37:00
40TSS
FARTLEK

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). 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: 5 minutes at Easy Intensity (L2) 2.5 minutes of Running Drills 2.5 minutes of strides --------------- Main Set: 10 minutes at Marathon Intensity (L3) 6 minutes at Threshold Intensity (L4) 3x1 minutes at Interval Intensity (L5), 1 minute at Easy Intensity (L2) --------------- Cool Down: 5 minutes of gentle jogging Stretching and walking (L1)

Sample Day 7
0:36:00
29TSS
RUN HILL REPS

The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). 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: 5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top. 2.5 minutes of Running Drills 2.5 minutes of Strides --------------- Main Set: 6 minute Marathon Intensity (L3) run 3 x 2 minute hill rep at Threshold Intensity (L4) Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. Take 1 minutes of extra recovery at the bottom of the hill. --------------- Cool Down: 5 minutes at Easy Intensity (L2) and Walking/Jogging (L1)

Sample Day 10
0:50:00
3.73mi
45TSS
TRACK

The purposes of these track sessions are to promote raw speed, stride power and running economy from the shorter, faster intervals and fatigue resistance, efficient lactate recycling and oxygen consumption in the longer, steadier intervals. 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: 3 laps easy jogging. 2 laps jog the bends and striding the straights. 10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.) 10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.) 5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.) Check out the link to our YouTube channel below for advice on how to perform the running drills: http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX ----------------- Main Set: 1x800m at Threshold Intensity (L4), 1 minute recovery 1x800m at Interval Intensity (L5), 1 minute recovery 3x400m at Repetition Intensity (L6), 2 minutes recovery 4x200 at Repetition Intensity (L6), starting every 2 minutes ------------------ Cool down: 1 lap easy jog/walk Stretching, ice and compression as required.

Sample Day 12
0:30:00
25TSS
THRESHOLD RUN (0.5 HOURS)

The purpose of this session is to stress your body while working at your aerobic threshold promoting efficiency. The effort will feel comfortably-hard and is a very important run session. 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 (L1-3) for about 5 minutes as your systems wake up with a couple of 10 second pick-ups increasing the pace for 10 strides or so. --------------- Main Set: Hold Threshold Intensity (L4) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session and focus on form. --------------- Cool Down: Some walking, stretching, compression and ice as required.

Sample Day 14
0:37:00
34TSS
RUN HILL REPS

The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
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:
5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top.
2.5 minutes of Running Drills
2.5 minutes of Strides
---------------
Main Set:
2 x 1.5 minute hill reps as;
45 seconds Max Effort (L7)
Stop on the hill and complete 15 squat jumps
45 seconds Max Effort (L7)
Recovery is the jog back down the hill for 2 minutes with an extra 4 minute recovery at the bottom of the hill.
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1 minute hill rep at Max Effort (L7), with a 1 minute recovery jog down the hill
N.B. The idea behind this session is to convert the strength in your legs into explosive power. Ensure that you complete the squat jumps with a swift movement and really drive from the legs. You do not want to stop still when completely the hill rep; run at the correct pace, complete squat jumps and then sprint out of the final squat jump up the hill for the required remaining time.
---------------
Cool Down:
10 minutes at Easy Intensity (L2) and Walking/Jogging (L1)

Sample Day 17
0:50:00
3.73mi
45TSS
TRACK

The purposes of these track sessions are to promote raw speed, stride power and running economy from the shorter, faster intervals and fatigue resistance, efficient lactate recycling and oxygen consumption in the longer, steadier intervals. 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: 3 laps easy jogging. 2 laps jog the bends and striding the straights. 10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.) 10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.) 5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.) Check out the link to our YouTube channel below for advice on how to perform the running drills: http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX ----------------- Main Set: 1x800m at Threshold Intensity (L4), 1 minute recovery 2x400m at Interval Intensity (L5), 2 minutes recovery 4x200m at Repetition Intensity (L6), recovery equal to that of the time taken for each 200m (round up to the nearest 10 seconds). 1x800m at Interval Intensity (L5), ------------------ Cool down: 1 lap easy jog/walk Stretching, ice and compression as required.