2 Sessions/Wk – Long Course Run Plan for Athletes with a VDOT of 55-59 (Build)

Average Weekly Training Hours 03:16
Training Load By Week
Average Weekly Training Hours 03:16
Training Load By Week

VDOT = 55-59.
Number of run sessions per week available = 2.

This is a Long Course Triathlon run training plan for the Build phase, lasting 16 weeks.

This plan is designed for athletes with a VDOT result of 55-59 who are able to train in this discipline 2 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 3 hours. If you are currently unable to train for 2 hours 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
1:20:00
6.21mi
55TSS
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: 4 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: 1x200m at Threshold Intensity (L4), 30 seconds recovery 1x400m at Threshold Intensity (L4), 30 seconds recovery 1x600m at Threshold Intensity (L4), 30 seconds recovery 1x800m at Threshold Intensity (L4), 30 seconds recovery 1x1000m at Threshold Intensity (L4), 30 seconds recovery 1x1200m at Threshold Intensity (L4), 30 seconds recovery 7x200m at Interval Intensity (L5), 30 seconds recovery, 6x200m at Repetition Intensity (L6), starting every 1m30secs ------------------ Cool down: 1 lap easy jog/walk Stretching, ice and compression as required.

Sample Day 7
1:20:00
103TSS
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) 10 minutes of Running Drills 5 minutes of strides --------------- Main Set: 11 minutes at Threshold Intensity (L4) 8 x 1.5 minutes at Repetition Intensity (L6) , 2 minute at Easy Intensity (L2) 11 minutes at Threshold Intensity (L4) --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

Sample Day 10
1:30:00
ENDURANCE RUN (1.5 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 14
1:10:00
73TSS
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: 10 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top. 5 minutes of Running Drills 5 minutes of Strides --------------- Main Set: 6 x 1 minute hill reps at Max Effort (L7) Recovery as; 2 minute easy jog down the hill and 2 minutes rest --------- 10 minute run at Threshold Intensity (L4) --------------- Cool Down: 10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)

Sample Day 17
1:20:00
6.21mi
55TSS
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: 4 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: 1x1000m at Threshold Intensity (L4), 1 minute recovery 1x1000m at Interval Intensity (L5), 1 minute recovery 1x1000m at Threshold Intensity (L4), 1 minute recovery 1x1000m at Interval Intensity (L5), 1 minute recovery 4x400m at Repetition Intensity (L6), 1 minute 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 21
1:16:00
74TSS
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) 10 minutes of Running Drills 5 minutes of strides --------------- Main Set: 9 x1 minute Pick ups** with 3 minutes recovery at Easy Intensity (L2) 10 minutes at Threshold Intensity (L4) **A Pick up is where you increase your pace up to Repetition Intensity (L6) over the time of the Pick up. --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

Sample Day 24
1:00:00
ENDURANCE RUN (1 HOUR)

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.