Training Plan
10 week non-racing "Maintenance" Plan = 6 days/week, LR on Saturday (5h15m->5h50m /week) (10 Weeks)

This plan is intended for “maintenance” level running during a period of no racing. There is a modest progression applied through the plan. Other than aerobic running, there are modest maintenance doses at FTP/CP, HMP, 5K power, and 15s power. The plan also includes optional supplemental, non-run training.

The plan is intended for use during the 2020 viral pandemic period, where no racing is available. Be safe, be cautious, “if in doubt, leave it out”. And please read this article: https://docs.google.com/document/d/e/2PACX-1vQNctGIeTR2aJNcu-oRruK7HyeY6kA82QW-m-zoY9-eneKbLIfjjFdmLdCcRpMg6Vv3Vgt8vLYZwtii/pub

The plan based solely on power and duration, based on the runner’s CP/FTP. It is intended for the runner that has 6 available days per week to train. The runner should be able to handle an initial week's volume of 5 hours and 15 minutes, with a long run of 1:30.

The volume within the plan is based on duration (and six 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 5:15 hours/week, and peaking at 5:50 hours/week, with the long run progressing from 1:30 to 2:00.

The plan includes pre-built “structured” workouts for each calendar entry, to be downloaded to Garmin watches, using the Final Surge Gamin IQ app. More on using structured workouts from Final Surge here: http://f1r2a.com/PowerUsingGarminWatch Also important: to use the pre-built structured workouts, *you must enter your current running CP/FTP in your Final Surge settings.*

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.

For the fartlek work and tempo running in the plan, 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 save your energy for another day.

 

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Sample Week of Training

Run - EZ Run

EZ run @ 70-80% of CP/FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 45:00

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 - 10x 1 min "FTP" fartlek

- warm with EZ running (<80 of FTP) for 20 minutes, with 4x ~50m or 8s gradual accelerations to full speed.

- then roll into 10x 1 minute @ 98-102% of FTP **
( 2 minute EZ running between reps)

- cool down with EZ running (<80 of FTP) for the remainder of the run

** do not overpower these. They are set so that the overall workout will not be challenging.

Planned: 50:00

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
- for weights, start with an 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 https://youtu.be/nuHdqsmKBBE , frog jumps https://youtu.be/wwGwzDZqmVw , single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- 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 https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills- front side https://youtu.be/nNVSNlqOFPE and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - EZ Run

EZ run @ 70-80% of CP/FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 45:00

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 - 5x 2 min "FTP" fartlek

- warm with EZ running (<80 of FTP) for 20 minutes, with 4x ~50m or 8s gradual accelerations to full speed.

- then roll into 5x 2 minute @ 98-102% of FTP **
( 2 minute EZ running between reps)

- cool down with EZ running (<80 of FTP) for the remainder of the run

** do not overpower these. They are set so that the overall workout will not be challenging.

Planned: 45:00

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
- for weights, start with an 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 https://youtu.be/nuHdqsmKBBE , frog jumps https://youtu.be/wwGwzDZqmVw , single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- 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 https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills- front side https://youtu.be/nNVSNlqOFPE and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - EZ Run

EZ run @ 70-80% of CP/FTP

Avoid overpowering this run. Avoid rigorous hills.

Planned: 45:00

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 - LR w/ 8x 1 min "5K" fartlek

- start run at 80-83% of FTP.

- after 85 minutes, run 8x 1 minute @ 102-105% of FTP (about 5k effort)
(2 minutes EZ running/jogging between each rep)

- finish the run with easy running @ 70-80% of FTP

Planned: 1:55:00


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.