10 weeks is what you need in order to become a better runner and a stronger athlete.
Depending on your ability level, you choose the workouts that fit you best. Every session has a recommended beginner set, intermediate set, and advanced set. You choose your level of comfort for your workout.
Because we use a scaffolded approach, the sessions target the similar muscle groups for each level but adjusted to your ability. The same goes for the run sessions. Beginner, intermediate and advanced sessions are different for each level but target the same energy system.
The first block in the plan is devoted to building a solid foundation and to re-wire the brain regarding movement and form. It is a fun part of the plan with exciting new ways of doing gym work and track work. In this part of the program, the intensity of the plan is lowest with most of the focus on moving correctly. As Coach E likes to say in this phase we focus on form first. In the gym, that means moving with the proper technique.
Most weeks consist of 2 run sessions and 2 strength sessions. Although the advanced athlete is treated to an extra session here and there. (4 - 5 hrs per week)
The second block of the plan is where you start to add to the groundwork you laid earlier. This is where you start to add volume to your running sessions and have a controlled intensity in the gym. You will hear Coach D talk about adding weight and/or resistance in this phase without moving to the point of failure or reaching your so-called "1 max rep".
Most weeks will have 2 to 3 gym sessions as well as 2 to 3 run sessions in this part of the plan. All balanced and all targeted at adding to your earlier phase 1 work. (5 - 6 hrs per week)
This is the final touch of your 10 week Speed & Strength training plan. Here, we push the limit and add speed to our form and volume. These sessions also require about 5 to 6 hours per week but with more intensity than in the second part of the plan. By the end of this block, you will be stronger and faster than ever before!
Similar to the second phase, this phase has 2 to 3 gym sessions and 2 run sessions in this part of the plan. Here we work on pushing our limits in a sensible and exciting way! (5 - 6 hrs per week)
Your program (Beginner, Intermediate and Advanced) is delivered and monitored through the TrainingPeaks platform. This online application allows you to easily access your session for the day and keep track of your training plan. Read the workout instructions in the app or watch the quick guide video before you begin your session to know exactly what to do and how to do it correctly.
TrainingPeaks also allows you to log your sessions through your smart watch (useful for the run workouts) and gives you the option to ask questions to Coach E directly through the comment box. This way, you can be sure that you are getting the right guidance at the right time!
TrainingPeaks also allows you to log your sessions through your smart watch (useful for the run workouts) and gives you the option to ask questions to Coach E directly through the comment box. You automatically get sent an email with the workout as a gentle reminder what your session is that day. With the TrainingPeaks app you can be sure that you are getting the right guidance at the right time!