Stamina Module for Short Races Training Plan Level 4


This 6-week stamina module plan is perfect for runners who find they lack stamina – that strength you need toward the end of races and hard workouts.
This plan is designed for runners that are focused on racing the 800-10k distance. This plan is perfect for transitioning into after a base plan.
I’ll have you perform a weekly stamina workout of varying types – from cruise intervals to tempo intervals to tempo runs to steady state runs. My research shows that running a variety of workouts in the Stamina Zone – the training zone where your lactate threshold is – produces the biggest boost in stamina. The end result is that you will be able to maintain faster paces for longer periods.
Before starting, you should be able to run 45-60 minutes on your regular runs and at least 90 minutes on your long runs.
Weekly mileage = 37-52 miles per week (59-83 kilometers per week)*
*based on an average training pace of 8:00 min/mi (5:00 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For each and every run, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform my Runner’s Core Routine and Form Drills routines. These “”prehab”” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-7. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Rebuild Fitness Training Plan 8 weeks (opt.)
-Base Training Plan 8 weeks
-Pre-Race Training Module [Hills, Stamina, Speed] 6 weeks
-Race-Specific Training Plan 12-16 weeks