Training Plan
General Build/Transition - 10 weeks @ 6 runs/week, LR on Sunday (10 Weeks)

This plan is intended for a) preparation for entry into one of my specific race plans, b) transition and early build after lay-off, rest period, or illness, or c) a runner new to power getting up to speed before choosing a specific race plan.

The plan based solely on power and duration, and is intended for the runner that has 6 available days per week to train.

While not geared for a specific race distance, the plan includes 2 possible race or test days - one at 5 weeks into the plan and another at 10 weeks into the plan.

The end of this plan hands the athlete off to the entry level of my 6 day per week race-specific plans.

The runner should be able to handle an initial week's volume of 4 hours, with a long run of 1:00. Further, the runner should be familiar with, and safely able to perform higher intensity intervals.

The volume within the plan is based on duration (and five days of training per week). Therefore, distance is scalable based on the runner's typical workout speed - faster runners will accumulate more mileage. The volume is progressive over the course of the plan, starting at 4 hours/week, and peaking at 5:25 hours/week, with the long run progressing from 1:00 to 1:30.

The power intensity targets for workouts are based on the runner's FTP or CP. As instructed with plan calendar details, if you would like assistance in determining your FTP, please contact me through this site.

Since I cannot know which are your best days of the week for training, you may move training days by dragging a workout on the calendar to the better day for you. The caveat that I insist on is: avoid back to back higher stress days (interval days/tempo/long run). Always keep at least one EZ aerobic run or off day between these types of workouts.

Since workouts are prescribed by power and duration, you have the option of executing them on trails, roads, track, hills, or flats. Choose what is safe for you, and what is specific to the type of race that you are running.

Particularly on higher intensity work (sustained tempo running or intervals), when a power target is given, start at the lower end of the target range. If you are feeling good enough, you can progress to the upper end of the target range. Avoid exceeding the target range, as that will likely introduce an excess fatigue to benefit ratio. Stay in the target range, and live to fight another day.

As you near the end of the plan, feel free to contact me for planning your power target, should you choose to race at that time.

Note: The power targets within this plan are based on experience with a wide range of athletes using a Stryd running powermeter. I cannot yet verify the power targets for anyone using Garmin Power or RunScribe power, although the targets should be transferable.

Note: I use the word tempo in a broad sense - it can mean sustained running at anywhere between 88% to 100% of FTP, depending how it is executed. Please follow the prescribed power target when I use the word tempo, not a pre-conceived notion of what pace tempo may be executed at, or how it has felt in the past.

Note: If you feel ill, or have a poor HRV value, or have an injury arising - it might be better to skip a workout rather than try to make it up later.

 

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Sample Week of Training

Run - 4x 3:00 @ 103-105% FTP

Warm up with 15-20 minutes of EZ running (75-80% of FTP) with 4x approximately 50m accelerations.

4x 3:00 @ 103-105% of FTP
(4 minute EZ running/walking recoveries)

cool down with EZ running (70-75% of FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, roads, or on a hill. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups and/or 1-3 minutes of running at 100% FTP into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 1:00:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells, and if available: pull-ups and bar dips
- for weights, start will easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps, frog jumps, single legged hops (or single legged stair hops if available)
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching
- wall drills (video)
- lunge matrix (Steve Johnson's lunge matrix video)
- foam rolling or other stretching as needed

Run - EZ Run (no accelerations)

EZ - run should average power between 75-80% of FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 40:00

Other - Core work

Core work:
- PLANKS - perform one set of each, regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

Run - 3x 7:30 @ 98-100% of FTP

Warm up with 15-20 minutes of EZ running (75-80% of FTP) with 4x approximately 50m accelerations.

3x 7:30 min @ 98-100% of FTP
(3 minute EZ running/walking recoveries)

cool down with EZ running (70-75% of FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, or roads. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 1:00:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells, and if available: pull-ups and bar dips
- for weights, start will easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps, frog jumps, single legged hops (or single legged stair hops if available)
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching
- wall drills (video)
- lunge matrix (Steve Johnson's lunge matrix video)
- foam rolling or other stretching as needed

Run - EZ Run (no accelerations)

EZ - run should average power between 75-80% of FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 40:00

Other - Core work

Core work:
- PLANKS - perform one set of each, regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

Run - EZ Run (no accelerations)

EZ - run should average power between 75-80% of FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 35:00

Run - LR w/ 8x 1min / 2min fartlek segments

Run at 80-83% of FTP for the first half to 2/3 of the run,

Then roll right into 8x 1 minute @ 103-105% of FTP (2 minute easy running recoveries)

Leave enough at the end to finish with 5-10 minutes @ <80% of FTP

Planned: 1:30:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.