This is a 21 week Winter base plan with a maximum of 10 hours training per week. This plan will suit those who want to get a good base of training but still maintain a semblance of normaility in their life. If you can reach 21 weeks having completed 275 hours of training you WILL be in good shape. This version of the plan is for those who need to spend more time focusing on their running
Steady run designed to build endurance. Ideally this should be done OFF ROAD. Find a course with hills When you run up hills maintain a good posture with good knee drive and arm carriage and a tall posture. On the downhills relax and let yourself fall forward. Work on good leg cadence Make sure it's a undulating/hilly course but run the hills at a controlled pace concentrating on your technique rather than effort Your effort will probably be Vdot E/L pace or maybe MP on ascents For the warm up rather than doing a formal set of strides just run for 10 mins as 15s fast cadence and 30s EZ jog on a flat part of your route then drop into your long run pace
This session is designed to develop your aerobic capacity. It's a tough set and you will need to be rested and extremely motivated
These intervals are done at 92-100%mhr although with such short intervals it will be difficult to get your HR into the correct zone. Just go by effort 9.5 or 10/10 on RPE scale
If you are using power then aim for 110-115%ftp
Warm up = 15 mins of EZ running 10 mins as - 10 x 30 seconds brisk but controlled shallow hill strides, with a slow jog down recovery. No need to run them too quickly. Instead focus on a technically good style, higher knee lift and vigorous arm action, with relaxed shoulders. This will do wonders in fine tuning your running economy and developing leg strength 15 mins running @ 78-80%mhr 5 mins EZ running
BT: "KEY SET"
The goal here is to find the speed that allows you to hold a constant HR for each of the 3 reps.
You have a range of 3-5bpm to work within.
Your goal pace is Vdot MP (approx 80%mhr)
If your HR strays outside of this then you'll need to reduce the pace
"All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. You shoul;d finish feeling pleasantly tired, not exhausted If you do this on the indoor trainer then ONLY RIDE FOR 1HR 40 MINS **If you have power then aim for an NP of 0.65-0.7 for the whole ride This is roughly an avge HR of 70%mhr**