Target Athlete: This plan is intended for advanced runners looking to increase their VO2 max and lactate buffering capacity. This is the perfect program for those looking for a pre-completive block of training leading into racing season. Before starting the plan you should have already completed all the precursor training blocks - base, aerobic endurance & lactate threshold development phases.

Plan Description: The plan calls for 8 Runs per week with a weekly volume for this specific program at 50 miles per week. The long run day will peak out at 9 miles. Over the course of these 4 weeks you will work to improve your specific endurance at VO2 max 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 sprint workouts (one short & one longer), 2 specific VO2 structured workouts that combine 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 VO2 speed endurance in Zone 5. This will be achieved by including both Zone 4 & Zone 6 running to maximize your fitness gains. It can also be used as training platform for athletes racing event distances ranging from 1mile to 10k 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.