Target Athlete: This plan is intended for advanced runners looking to increase their anaerobic threshold and max lactate capacity. This is the perfect program for those looking for a pre-completive block of training leading into racing season for shorter events (ex. 800m to 3k). It is also a good program to work on the final peak leading into championship races where being your fastest is of utmost importance when handling tactical races. Before starting the plan you should have already completed all the precursor training blocks - base, aerobic endurance, lactate threshold and VO2 specific endurance intervals.

Plan Description: This program has 7 Runs each week with a total volume at 40 miles per week for the entire 4 weeks. Each week has one dedicated Off Day to help with recovery from the higher intensity work. . Since this program is for middle distance runners looking to peak there is no dedicated long run. Over the course of these 4 weeks you will work to improve your specific endurance at and above race pace. The program will include dedicated short sprint work 1x per week along with hitting the high anaerobic capacity zones. In order to keep your aerobic fitness the plan also includes training in both the lactate threshold and aerobic endurance zones.

Structured Workouts: Typical training weeks in this plan consist of 2 sprint workouts (one short & one longer), an 800/ 1500m specific workout and a supplementary 3k-5k pace session in the middle of the week to break up the faster running sessions.

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 anaerobic speed endurance in Zone 5 & 6. This will be achieved by including both speed power training along with lactate threshold intervals to maximize your fitness gains. It can also be used as training platform for athletes racing event distances ranging from 800 meters up to 3k 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.