12 weeks to a personal best with a high volume plan for experienced runners
Delivered via the GRTW Training Peaks app, you can access training structure direct from an app on your phone, track your training and write training diary notes as you go. Synchs with Garmin and Strava, allowing you to have a searchable training diary.
Time efficient with increased accountablity.
Clear concise building blocks to help periodise your 12 week trainning block for endurance, race prepration and sharpness and taper.
About the course
Suitable for experienced runners who have been running at a good standard for at least 3 years and who are currently running a minimum of 4 times a week with a weekly mileage of at least 40km and a long run of at least 12km.
This training plan is included in our membership. Current first year launch offer on memberships at 30% discount of monthly, quarterly and annual membership with the discount code GRTWTB. Please note on a 2 week trial subscription, only the first two weeks of the plan will be released.
The training plan is based on distance in kilometres (although you can switch to miles in your Training Peaks setting).
You will run five times a week, which will include easy runs, a speed session (intervals or hills), a tempo session to build endurance and a long easy run.
There are 3 blocks of training, Block One (Weeks 1 to 5) will build your overall mileage from 48 km to 58km per week and increase your long run from 14 km to 16km.
Block Two (Weeks 7 to 10) will build your overall weekly mileage to 72km and your long run to 21km with more event specific speed work.
Block Three (Weeks 11 and 12) will focus on the all important taper. The workload will reduce to roll back the fatigue and reveal the fitness underneath.
The length of the runs are for distance but the majority of the intervals within the run are for duration.
Pace is based on RPE (Rate of Perceived Exertion) For example a session might be:- Run 10km including 4 x 5 minutes at RPE 8, with 2 minutes jog recoveries for instance.
At the age of 50, Tara shows no signs of slowing down. But it wasn't always this way.
She ran her first marathon in 2010 and finished in 4hrs 48 minutes, with the tell tale injuries of a first time runner. Since then, she's consistently trained and got her time down to 3 hours 9 minutes. But it is at shorter distances where she really excels.
A big believer in how great technique can transform you as a runner, she's now a sub 18 minute 5km runner. That's not to say she doesn't understand how to coach all levels of runner.
As a Good Gym region coach, and a GRTW remote coach she's experienced at working with all levels with a passion for helping women exceed their speed expectations.
Like many working mums, I find it a challenge fitting in all the triathlon training I need to do. Using this platform, I can always find a relevant workout and know that I will be using my available time to maximum effect.’
Professional and relevant knowledge on running and coaching. Great online training course. Really enthusiastic people. Lovely to join the GRTW community.
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