This speed play workout would have the intervals at the same pace as speed play 1, but just more reps. The strength workouts are outlined in the free strength training for runners pdf.
The rest of the run would be at comfortable zone 1 or 2 pace. So for this Speed Play run we would do the 4-minute interval at zone 3 pace (05:37 – 04:54) and the 2-minute interval at zone 4 pace (04:54 – 04:40). Runs in zones 3, 4 and 5 are best guided by pace.
In this example, that would be 102-138bpm. So for this Recovery Run we want to keep the heart rate in zone 1 or 2. Runs in zones 1 and 2 are best guided by heart rate. Week 2 of the training plan looks like this… Lets take an example from the training plan using the numbers above. You can use the heart rate and pace zones you get from the training zones calculator to match your intensity to the prescribed workout. How to use The Adaptive Zone Free Marathon Training Plan That is also outlined on the training zone calculators page. You need to do your own fitness tests and plug your results into the training zones calculator! If you’re using a GPS watch or an app to track your runs, you may be able to input your own custom heart rate and pace zones. That will give you 5 running pace and heart rate zones that will look something like this… I won’t go into detail here as you can read the outline of the tests on the training zone calculators page.Īfter you have done the 20-Minute Test you can input your average pace and heart rate into my training zone calculators spreadsheet. In the first week of the program you will do all three tests. These are outlined on my Training Zone Calculators page. The Adaptive Zone Marathon Plan uses 3 fitness tests to calibrate your training zones and monitor your fitness improvements. The fitness tests are used to define your specific heart rate and pace zones at that particular point in time. The Adaptive Zone Marathon Training Plan deals with these problems through regular fitness testing. Also, heart rate responses will vary between runners. The problem is that we all have different resting and maximum heart rates. This is a nice idea as it gauges the workouts by the intensity experienced by your body (as measured by your heart rate). Some plans get around this by giving you heart rate zone targets. Meaning that a workout at a given pace will provide a different physiological stimulus later in the program.
The problem here is that your fitness should increase during the course of the training. They often ask you for your goal race time and then prescribe the pace of workouts based on that. One of the problems with most marathon training plans is that the intensity is not calibrated specifically for you. 20-Weeks | Intermediate Dynamic Training Plan
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