Target Athlete: This plan is intended for advanced runners transitioning from their base mileage phase and on to structured training. This program will get you in the shape you need to be ready to handle a specific race workout program. Before starting the plan you should be running at least 5-6 days per week and have done runs up to 10 miles in length. You should also be familiar with doing sprints, hill repeats, LT and Aerobic interval training based off of your LT pace.

Plan Description: 6-7 Runs per week with an Off Day every other week. Total weekly volume ranges from 50-60 miles. The long run day will peak out at 13 miles. Over the course of these 8 weeks you will work to improve your running power with hill sprints and alactic runs while also doing structured workouts to improve both your aerobic capacity and your lactate threshold speed & tolerance.

Structured Workouts: Typical training weeks in this plan consist of 1 short hill workout,
1 threshold session, 1 long run. Alternate weeks will have either a VO2 hill session or alactic sprint session to work on improving your leg power in the running stride.

Intensity Type: This training plan is designed to target your specific training zones paces based on your speed at lactate threshold. It works best when paired with a heart rate monitor and a GPS device to insure that you are working at the right effort for each training session.

Benefits: The purpose of this training plan is to develop your athletic potential from both ends of the spectrum. By working on both your sprinting speed and your aerobic endurance you will optimize your ability to run fast at race pace when the time comes.

Extras: Each training session comes with specific notes on how to follow the program and what to look for in regard to training intensity and effort.