Training Plans

No, a heart rate monitor is not required. But if you use one, the structured workouts in the plans designate intensity using the Friel running heart rate zones. Even when using a heart rate monitor, you should learn to judge the different workout intensity levels "by feel." To target and monitor your training intensity, workout descriptions will designate one of five intensity levels, or “running gears,” that you can judge based on breathing rate and talking ability while running (in addition to using heart rate as a guide).

Yes, a power meter for running, such as the Stryd foot pod, is another tool to help you gauge intensity. If you use Stryd, workout descriptions (but not the structured workouts) designate which Stryd power zone to target.

Keep in mind that a running power meter works best on fairly flat and consistent non-trail surfaces — for example, when running on the track or road.

Trail running involves four disciplines — running on the flats, running uphill, hiking uphill, and running downhill — and, if using a Stryd power meter, you will need to determine your power zones for each of those disciplines.

Even when using a power meter (and/or a heart rate monitor), you should learn to judge the different workout intensity levels "by feel." To target and monitor your training intensity, workout descriptions will designate one of five intensity levels, or “running gears,” that you can judge based on breathing rate and talking ability while running (in addition to using power and/or heart rate as a guide).

To target your training and monitor your training intensity, the plans use the following intensity levels. Each level can be correlated with heart rate and/or power, which can be a useful guide as you train. But you should also learn to judge these effort levels "by feel," based on breathing rate and talking ability.

1. "STORYTIME EFFORT" FOR RECOVERY

Think of this as "storytime" nose-breathing effort. You should be able to comfortably breathe through your nose and tell a story to someone running next to you. Breathing is barely above walking breathing rate. This will correspond to Zone 1 if you're using the Friel heart rate zones or Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 4-5 ("easy").

2. "CONVERSATIONAL EFFORT" FOR ENDURANCE WORK

Think of this as a "conversational" nose-breathing effort. You should be able to breathe through your nose and hold a back-and-forth conversation with someone running next to you. Breathing is moderate and not labored. Once you've moved beyond this effort level, you've moved beyond your aerobic threshold (AeT). This corresponds to Zone 2 if you're using the Friel heart rate zones or Zones 1-2 ("easy to moderate") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 5-6 ("moderate").

3. "COMFORTABLY HARD" EFFORT FOR AEROBIC TEMPO WORK

Think of this as a "comfortably hard" nose-breathing effort. You should still be able to breathe through your nose, but your ability to talk will be limited to 2-3 sentences at a time. Breathing is deep and labored. This is above your aerobic threshold (AeT) which, in contrast, involves a "conversational" nose-breathing effort. Your steady state aerobic tempo effort corresponds to Zone 3 if you're using the Friel heart rate zones or Zones 2-3 ("moderate to threshold") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 7 ("hard").

4. "COMFORTABLY HARD" EFFORT FOR LACTATE THRESHOLD WORK

Think of this as a "comfortably hard" nose-breathing effort. Below your lactate threshold (LT), you should still be able to breathe through your nose, but your ability to talk will be limited to 2-3 sentences at a time. Breathing is deeper and more labored than during steady state aerobic tempo work. As you approach and cross over your lactate threshold (LT), your nose-breathing gives way to mouth-breathing. You may be able to say 5-7 words at a time, but will need to breathe through your mouth. Your lactate threshold effort corresponds to Zones 4-5a if you're using the Friel heart rate zones or Zone 3 ("threshold") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 8-9 ("hard to very hard").

5. "UNCOMFORTABLY HARD" EFFORT FOR VO2MAX WORK

Think of this as an "uncomfortably hard" mouth-breathing effort. You may be able to say a single, short word, but only if you have to. Breathing rate is rapid with short, forceful breaths. Your VO2max effort corresponds to Zone 5b if you're using the Friel heart rate zones or Zone 4 ("interval") if you're using the Stryd power zones as a guide. On a Borg 1-10 rating of perceived exertion (RPE) scale, this would be an RPE of 10 ("extremely hard").

Each training block focuses on a designated periodization phase in the overall training year. This allows you to choose the specific training focus you need to target based on where you're at in relation to your target event.

The training blocks include:

Aerobic Base Conditioning, which focuses on the development of extensive aerobic endurance along with the supporting structures you’ll need for more advanced training.

Endurance Training, which focuses on building volume and developing intensive aerobic endurance with steady state aerobic tempo runs.

Lactate Threshold Training, which focuses on raising your lactate threshold to allow you to stay aerobic at faster speeds.

VO2max Training, which focuses on developing your aerobic capacity to raise your performance "ceiling."

Race Taper, which provides the final few weeks of decreasing volume and intensity to help you rest and sharpen for your event.

Ideally, you will use all of the blocks, only at different times of the year.

When training for trail events up to 30K or even up to the marathon distance, use this progression to move through the training blocks:

1. Aerobic Base Conditioning
2. Endurance Training
3. Lactate Threshold Training
4. VO2max Training
5. Race Taper

If you have been running for at least a few years and are training for an ultramarathon, use this progression to move through the training blocks:

1. Aerobic Base Conditioning
2. VO2max Training
3. Lactate Threshold Training
4. Endurance Training
5. Race Taper

This is based on the training principle of moving from the least specific physiology to most specific physiology for your racing distance.

The long-range plans use the building blocks as the basis for the plans, ordering the training phases according to the principle of moving from the least specific physiology to most specific physiology for your racing distance.

The 9-month training plan for race distances up to 30K uses this progression: Aerobic Base Conditioning → Endurance Training → Lactate Threshold Training → VO2max Training → Race Taper.

The 9-month training plan for ultramarathons uses this progression: Aerobic Base Conditioning → VO2max Training → Lactate Threshold Training → Endurance Training → Race Taper. During the Endurance Training phase, the ultramarathon plans use back-to-back long runs during the maximum volume period leading up to your target event.

Yes, the individual training blocks (except the Race Taper) and the long-range training plans include an optional strength training program.