STRYD Power meter or similar, using Coros, Garmin Polar etc

This plan is for the experience athlete running at least 30-40 kms per week.

To break 3:30 hr you should be capable of a sub 1:37 hr half marathon and a sub 43:00 min 10 km and should be able to run for 1:30 hr non-stop

This 16 week plan is developed for athletes running with power who are training for a 42km. This 42km plan is based solely on power and distance. It is intended for the runner that has 6 available days per week to train. The plan starts on a Monday with the long run is on a Sunday

As a guide your current STRYD CP should be near to 3.5 W/kg.

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. If you have not already calculated your Critical Power, refer to https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-

Once calculated stay within the power ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

As you near the end of the plan, feel free to contact me for planning your power target for the 42km.

Join and like my Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback