Training Plan
General Build (auto-CP optimizing plan) - 16 weeks @ 7 runs/week, LR on Saturday (17 Weeks)

This plan is designed as an all-around general run fitness building plan.

The plan:
- includes pre-built Final Surge "structured workouts", which can sync to Stryd.
- includes 2 workouts, 4 easy aerobic runs, 1 long run each week (7 runs/wk)
- is based solely on power and duration.
- can be used by athletes across a broad range of abilities due to scaling to the individual
- is designed to build fitness level to a seamless hand-off to one of my race-specific plans.

Individualization:
- distance is scalable based on the runner's running speed - slower runners will accumulate less distance in the prescribe durations than a faster runner. Weekly distance volume follows accordingly.
- power targets (prescribed relative intensities) are individualized to one's own Stryd auto-CP (note: CP and FTP are used as interchangeable terms in the plan)

At the start of the plan, the runner is expected to be:
- able to handle an *initial week* volume of 3h10m
- able to handle a starting long run of 50 minutes
- familiar with, and safely able to perform higher intensity intervals

The plan progresses gradually to a maximum:
- peak week volume of 6h30m
- long run of 1h30

The plan is premised on optimizing Stryd auto-CP, and maintaining an optimized auto-CP. A series of maximal effort testing is prescribed in the third week to optimize your Stryd auto-CP estimate. After the first testing week, testing is more sparingly used, about every 4 weeks. Power targets are based on Stryd auto-CP.

Since I cannot know which are your best days of the week for training, you may move training days by dragging a workout on the calendar to the better day for you. The caveat that I insist on is: avoid back to back higher stress days (interval days/tempo/long run). Always keep at least one EZ aerobic run or off day between these types of workouts.

Since workouts are prescribed by power and duration, you have the option of executing them on trails, roads, track, hills, or flats. Choose what is safe for you, and what is specific to any race plans that you may have.

Particularly on higher intensity work (sustained tempo running or intervals), when a power target is given, start at the lower end of the target range. If you are feeling good enough, you can progress to the upper end of the target range. Avoid exceeding the target range, as that will likely introduce an excess fatigue to benefit ratio. Stay in the target range, and save the effort for another day.

Note: I use the word tempo in a broad sense - it can mean sustained running at anywhere between 88% to 100% of FTP, depending how it is executed. Please follow the prescribed power target when I use the word tempo, not a pre-conceived notion of what pace tempo may be executed at, or how it has felt in the past.

Note: If you feel ill, or have a poor HRV value, or have an injury arising - it might be better to skip a workout rather than try to make it up later. “If in doubt, leave it out.”

 

Only $59.95

Sample Week of Training

Run - EZ Run

EZ run @ 70-80% of CP/FTP
(use your current auto-CP value as the basis for the 70-80% power target)

Avoid overpowering this run. Avoid rigorous hills if possible.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 35:00

Other - Core work

Core work:
- PLANKS - perform one set of each, regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

Run - 4x 2:30 @ 103-105% of CP/FTP

Warm up with 15-20 minutes of EZ running (75-80% of CP/FTP) with 4x approximately 50m accelerations.

4x 2:30 @ 103-105% of CP/FTP
(3 minute EZ walk/jog/run recoveries)

cool down with EZ running (60-80% of CP/FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, or roads. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups and/or 1-3 minutes of running at 100% FTP into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 45:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells
- for weights, start with an easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps https://youtu.be/nuHdqsmKBBE , frog jumps https://youtu.be/wwGwzDZqmVw , single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills- front side https://youtu.be/nNVSNlqOFPE and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - EZ Run

EZ run @ 70-80% of CP/FTP
(use your current auto-CP value as the basis for the 70-80% power target)

Avoid overpowering this run. Avoid rigorous hills if possible.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 35:00

Other - Core work

Core work:
- PLANKS - perform one set of each, regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

Run - 2x 10:00 @ 94-96% of CP/FTP

Warm up with 15-20 minutes of EZ running (75-80% of CP/FTP) with 4x approximately 50m accelerations.

2x 10:00 @ 94-96% of CP/FTP
(3 minute EZ walk/jog/run recovery)

cool down with EZ running (60-80% of CP/FTP) to complete planned total duration

*Notes:
1) start with lower end of target range early (or if you have done this workout previously, use your average from the prior workout). Progress power within the workout ONLY if power is coming easily.
2) this can be performed on the track, trail, or roads. Choose location based on race specificity and/or safety in execution of the workout.
3) if you are proficient and wish to incorporate form drills / dynamic warm-ups and/or 1-3 minutes of running at 100% FTP into your warm-up, that is ok. The prescribed warm-up is the minimum.

Planned: 50:00

Other - OPTIONAL Core, Strength, Plyometrics, and Mobility work

This workout is advisable, but optional - if you have time and energy. In the workout, you will be doing supplemental training to support your running development. Components should include:
1) Planks
2) Minimal basic strength work
3) Plyometrics
4) Mobility work.

Emphasis should be on proper form, and very gradual progression from week to week.

PLANKS________________________________
- perform one set of each: regular front plank and side plank on each side. Typically, side planks are 1/2 the duration of a front plank. Start with something easily accomplished, then progress 10s on the front planks and 5s on the side planks every two weeks.
- other forms of core work may be added at the runner's discretion, but are not necessary

MINIMAL BASIC STRENGTH WORK_________
---> Upper body strength work:
- pushups, arm curls with dumbbells, military press with dumbbells, runners arm swings with dumbbells, bent over rows with dumbbells
- for weights, start with an easily accomplished weight for 8 reps, progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- for body weight movements (pushups, etc), start with easily accomplished number of reps, and progress 1 rep every two weeks
---> Lower extremity strength:
- walking lunges with dumbbells. Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks. Advance weight once you get to 15 reps.
- glute/hip thrusts (without or with weight). Start with weight and # of reps that is easily accomplished, progress 1 rep progress 1 rep every 1-2 weeks.

PLYOMETRICS__________________________
- box jumps https://youtu.be/nuHdqsmKBBE , frog jumps https://youtu.be/wwGwzDZqmVw , single legged hops (or single legged stair hops if available) https://youtu.be/Smp406qWadM
- start with easily accomplished # of reps, progress 1 rep every 1-2 weeks
- may add weight vest or weight belt if desired

MOBILITY WORK________________________
- hip flexor stretching https://youtu.be/7bRaX6M2nr8
- donkey kicks https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
- wall drills- front side https://youtu.be/nNVSNlqOFPE and back side https://youtu.be/qqzOh9azQ7o
- lunge matrix (Jay Johnson's lunge matrix video: https://www.youtube.com/watch?v=l5GV77-oDPM&t=23s )
- foam rolling or other stretching as needed

Run - EZ Run

EZ run @ 70-80% of CP/FTP
(use your current auto-CP value as the basis for the 70-80% power target)

Avoid overpowering this run. Avoid rigorous hills if possible.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 35:00

Run - LR w/ 7x 1 min "5K" fartlek

- start run at 80-83% of FTP.

- after 50 minutes, run 7x 1 minute @ 103-105% of FTP (about 5k effort)
(2 minutes EZ running/jogging between each rep)

- finish the run with easy running @ 70-80% of FTP

Planned: 1:15:00

Run - EZ Run

EZ run @ 70-80% of CP/FTP
(use your current auto-CP value as the basis for the 70-80% power target)

Avoid overpowering this run. Avoid rigorous hills if possible.

The objective to keep the average power for this run at <= 80% of FTP while a) limiting the excursions over 80% of FTP, b) avoiding exceeding 100% of FTP at any time, and c) avoiding segments longer than 10-30s if over 80% of FTP.

Planned: 35:00


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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