Month Training Plan
Month Training Plan
Length
5 Weeks
Plan Description
This plan is designed for an individual who is getting back into running shape either post event, such as a race lasting longer than 1 hour. Or for someone who is looking to develop a baseline.
The athlete will be training 4 times a week. One session will be speedwork, two sessions are basic runs, and the final is a long run.
Effort Intensity is used for this plan. The effort is congruent to HR intensity based on the simple 220-(age of male athlete) and the use of 226-(age of female athlete). And the percentages of. Example 40 year old male would have a Max HR of 180bpm and 75% of max = 135bpm.
Terminology Used Described:
WU = Warmup of the Training Session
MS = Main Set of the Training Session
CD = Cooldown of the Training Session
Ex: 4 x 2:00 Hard Effort Run w/ 1:30 rest = 4 reps of two minutes of hard effort (above 85%) followed with 90 seconds of either standing rest or easy walking/jogging.
Hope you enjoy this training plan. Good luck and have fun with your current and future training and racing!
Coach Macca
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:26:00 | 01:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:26:00 | 01:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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