Specific Block - Double Threshold 95MPW
Specific Block - Double Threshold 95MPW
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Target Athlete: This plan is intended for advanced runners looking to follow a structured Double Threshold training program to increase both their Aerobic & Lactate Threshold speed & endurance. This is a great program to use in the general preparatory phase across a multiplicity of race distances from Cross Country and the Half Marathon all the way down to races as short as the 1500 meters. Before starting the plan you should be an experienced athlete that is used to training 2x per day and can handle a high amount of training volume.
Plan Description: 11 Runs per week on a typical training week with 2 off loading weeks that have 9 runs. The volume for this specific program will range from 75 on the down weeks and extend up to 95 miles per week at the peak of the block. The long run day will max out at 16 miles. Over the course of these 8 weeks you will work to improve your specific endurance at lactate threshold as well as touch your VO2 speed once a week with a solid hill repeat session. 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,
2 specific Double T sessions, 1 VO2 Max Hill repeat session and 1 long endurance 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 3 & 4. It can also be used as a 10k or 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.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Sunday Sample Workout Details
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x10
|
88mi | 16mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
88mi | 16mi |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?