2011 INT and ADV OutSeason Plan Fix...

Coach Patrick

 
Folks, just made a BIG fix to the final 15-19 weeks of runs in the OS plans. I had mistakenly switched the INT and ADV run workouts...so now it's fixed and your plans have all been updated. 

 

Here was the problem (see image below), as identified by Daniela Williams, in week 16 as she trains to crush her hubby (jury is out on whether or not he got to use her PowerTap).

 

	Intermediate	Advanced
Monday	Day Off	Day Off
Tuesday Bike	MS: 3 x 15' (4') @ 95-100%/Z4/Hard. Remainder of time @ 80-85%/Z3/Mod-Hard/Mod-Hard	MS: 2 x 20 (4') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard
Tuesday Run	MS: 8-10 x Strides, then remainder @ MP/Z2/Steady.	MS: 8-10 x Strides, then remainder @ MP/Z2/Steady.
Wednesday	MS: 2 x 1/2 mile (3'), 3 x 1 mile (5') all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.	MS: 3 x 1200 all @ TP/Z4/Hard (3') Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.
Thursday	MS: 2 x 15 (4') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard	MS: 2 x 15 (4') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard
Friday	Day Off	Day Off
Saturday Bike	MS: 4 x (2.5' ON, 2.5' OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of time at 80-85%/Z3/Mod-Hard	MS: 5 x (2.5' ON, 2.5' OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy Remainder of available ride time at 80-85%/Z3/Mod-Hard
Saturday Run	MS: Brick run as easy jog @ EP/Z1/Easy to stay loose.	MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back
Sunday	MS: 2 x 1/2 mile (3'), 2 x 1 mile (5') all @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.	MS: 2 x 1 mile (4') @ TP/Z4/Hard. Remainder of run is how you feel, but try to accumulate more HMP/Z3/Mod-Hard time.

 

As of 2/22 all the workouts have been fixed and you can train with full confidence. Many thanks for catching this Daniela!  

 

Patrick

 

Daniela

After taking everyone's input into consideration, I decided to keep my setup as is and got a Joule. He sucked it up and purchased his own PT

Thanks for making the quick update to the plans!