Target Athlete: This plan is intended for intermediate and advanced runners looking to follow a structured training program to increase their Lactate Threshold speed & capacity. This is a great program as a segue into half marathon training or as a prep for specific training for the shorter distances. Before starting the plan you should be running at least 6 days per week and have put in at least 4 weeks of structured running prior to starting.

Plan Description: 9-11 Runs per week depending on your total weekly volume goals. The volume for this specific program will range from 65-90 miles per week. The long run day will peak out at 15 miles. Over the course of these 8 weeks you will work to improve your specific endurance at lactate threshold as well as your speed within the given training zone. You will also incorporate a small amount of sprint training each week to improve your running power.

Structured Workouts: Typical training weeks in this plan consist of 2 short sprint workouts,
1 specific LT structured workout and another workout that combines LT & VO2 efforts and 1 long run.

Intensity Type: This training plan is designed to target your specific training zones paces based on your maximum heart rate. It works best when paired with a heart rate monitor and a knowledge of your heart rate training zones. It is also helpful to use 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 specific lactate threshold speed & endurance in Zone 4. This will be achieved by including both Zone 3 & Zone 5 running to maximize your fitness gains. It can also be used as a half marathon training platform for athletes that don’t have a specific race on the calendar, but want to be fit in case a race pops up.

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.