Training Plan - Running Substitute

Key race dates:

  • Feb 14–15: 10 km Run + Team Relay
  • Feb 28–29: 10 km Run + Sprint (short-distance)
  • Mar 9: USCSA Nationals

Heart Rate & Effort Zones (quick reference)

  • L1 – Easy: 60–72% HRmax | conversational
  • L2 – Moderate: 73–82% HRmax | steady aerobic
  • L3 – Threshold: 83–88% HRmax | hard but controlled
  • L4 – VO₂ / Race: 89–94% HRmax | very hard
  • L5 – Sprint: 95–100% HRmax | max effort (RPE-based)

Note: For L5, use speed + RPE, not HR (HR lags).

Week 1: Tue Feb 10 – Fri Feb 13

Pre-race sharpening (keep it light, keep it fast)

Tue Feb 10 — Threshold (flat or rolling terrain preferred)

  • Warm-up: 15 min L1 → L2
  • 3 × 8 min @ L3 (83–88%)
  • Recoveries: 2 min L1
  • Cool-down: 10 min L1

Wed Feb 11 — Easy Distance

  • 75–90 min L1
  • Optional: 4–5 × 10 sec relaxed pickups (L4–L5)

Thu Feb 12 — Speed / Power

  • Warm-up: 20 min L1–L2
  • 8–10 × 30 sec uphill @ L5 effort (HR drifts into L4+ late)
  • Recoveries: 2–3 min L1
  • Cool-down: 10–15 min L1

Fri Feb 13 — Pre-race Openers

  • 40–50 min L1
  • 4 × 15 sec @ L4–L5

Weekend 1 — Races (Feb 14–15)

Sat Feb 14 — RACE: 10 km Run

  • Early race: High L3
  • Final third: L4 push

Sun Feb 15 — RACE: Team Relay Run

  • Multiple L5 efforts
  • Treat as a speed workout with race tactics

Mon Feb 16 — Recovery

  • OFF or 30–45 min L1 (≤65%)

Week 2: Feb 17–23

Absorb + rebuild

Tue Feb 17 — Easy Distance

  • 75–90 min L1
  • 5–6 × 10 sec strides (L5)

Wed Feb 18 — VO₂ Intervals

  • Warm-up: 20 min L1–L2
  • 5 × 3 min @ L4 (89–94%)
  • Recoveries: 3 min L1
  • Finish: 2–3 sprint starts (L5)

Thu Feb 19 — Easy

  • 60–75 min L1

Fri Feb 20 — Threshold

  • Warm-up
  • 2 × 12 min @ L3 (83–88%)
  • Recoveries: 4 min L1
  • Cool-down

Sat Feb 21 — Long Easy

  • 1.75–2 hrs L1
  • Fuel well, relaxed pacing

Sun Feb 22 — OFF or Easy

  • OFF or 45 min L1

Week 3: Feb 24–27

Sharpen into race weekend #2

Tue Feb 24 — Easy

  • 60 min L1

Wed Feb 25 — Speed Session

  • 8 × 20 sec @ L5
  • Full recovery between reps
  • End feeling fast

Thu Feb 26 — OFF or Easy

  • OFF or 40 min L1

Fri Feb 27 — Pre-race Openers

  • 40–50 min L1
  • 4 × 15 sec @ L4–L5

Weekend 2 — Races (Feb 28–29)

Sat Feb 28 — RACE: 10 km Run

  • Smooth progression L3 → L4

Sun Feb 29 — RACE: Sprint Run

  • Starts + accelerations = L5
  • Finals demand repeatable L4–L5

Mon Mar 1 — Recovery

  • OFF or 30–45 min L1

Week 4 (Taper): Mar 2–8

Tue Mar 3 — Speed Tune-Up

  • 45–60 min L1
  • 6 × 20 sec @ L5

Wed Mar 4 — Easy

  • 60 min L1
  • 3–4 relaxed pickups

Thu Mar 5 — Pre-race Openers

  • 30–45 min L1
  • 3 × 10–15 sec @ L4–L5

Fri Mar 6 — OFF / Travel

  • OFF (travel, rest, mobility)

Sun Mar 9 — USCSA NATIONALS WEEK