Get Faster Plans - Rough outline?

JeremyBehler

I've got 5 weeks of JOS then moving to Get Faster plan.  Trying to get out ahead of the planning, and looking for perspective on a tyipcal week.  I have done IM Adv plan so have a good feel for that.  The JOS is Rest Mon, Bike/Brick Tue, Run Wed, Bike Thurs, rest Friday, Longer bike Saturday, and longer run Sunday.  How will this change as I move to Get Faster?

I'm more interested in the time commitments vs. type of workout (FTP vs. VO2)

Coach Rich

You can just load it up and check it out?

zwuba

As I'm actually in my first week of the GetFaster Advanced Plan I can tell you that there is NO resting day!
What basically happens is that you add 3 swim workouts on Monday, Wednesday and Friday.
Then you have 2 VO2 bike workouts on Tuesday and Thursday plus an additional critical long bike workout of 2:30 on Saturday which contains both FTP and VO2 work!
Running is more or less the same with some uphill repeats on Tuesday, the FTP repeats on Wednesday, some Strides on Friday and finally the longest run on Sunday having even more FTP intervals for you to enjoy

trisumai

I increased from about 4.5-5.5 hours per week to approximately 8.5-9.5. Mostly the swims add about 2 hours/week and the long bike is about 30' longer to 2hr in duration (I ride indoors, outdoors it is 3 hrs). The long run is about the same. I have been able to increase my vdot from 50.5 to 52.5 in 5 weeks with an improvement in my FTP of 7 watts. The workouts are similar to what we've been doing. Just more 80-85% FTP as filler.

oscar_p

Crickey !now I am scared! I was just beginning to "enjoy" the pain, suffering and sweat-fest of the Outseason
What have I signed up for this year???