New 6-Week Run Focus Plan, All Abilities [Coach Video]
This is for all ability levels; the Run Focus plan is a chance to target your run development between races / in place of an extended build up for a Race (as defined by being more than 12 weeks long). Here is the full description and you can find it under the "Tri Focus" section of the EN Plan page on Final Surge, and get details on the Plan Info Page on the Members Site.
This six-week long plan will help you fast track your run fitness mid-season. You basic week will have three KEY runs, a few skill runs, three bikes, and the rest are runs -- final number depending on the ability level of your plan.
The runs each week consist of frequency (steady effort) and Quality -- Speed, Strength and Tempo.
- Speed = Your 5k pace equivalent for high end / fast twitch focus.
- Strength = Slightly faster per mile / per KM than your goal race pace.
- Tempo = Time at your goal race pace.
Why Use This Plan? You were either unable to run to your potential in the OutSeason® due to layoff or injury, or you have identified run fitness as your biggest limiter. Due to the high-intensity nature of this plan, it's more effective for Short-Course and EN.
Goals For This Plan: Raise your vDOT metric by two points during this six week burst..get your vDOT score online here. This is a fairly tall order for "in season" run training...don't underestimate the work required! Leverage two bikes to reduce any potential bike fitness loss...but it's really all about the run!