PlanPeak ETC

18 Levels of Training

 The first number of the three-digit level below is the number of days you plan to run each week.  The other two numbers are the average number of minutes you wish to average for the cycle.  Note that all levels allow the gradual buildup of minutes each week. Example:  If you wish to average 45 minutes for the eight weeks your first week average run will be 35 minutes and the last week 55 minute average per run. NOTE: While we have scheduled days to run under each level there is flexibility in changing which days you run based on your schedule.

Level 330:

Run 3 days a week averaging 30 minutes per run. Scheduled days running will be Tue-Thu-Sat with Mon-Wed-Fri-Sun makeup days. Suggested for those wishing to run up to a 5k.

Level 345:

Run 3 days a week averaging 45 minutes per run. Scheduled days running will be Tue-Thu-Sat with Mon-Wed-Fri-Sun makeup days. Suggested for those wishing to run up to a 10k.

Level 360:

Run 3 days a week averaging 60 minutes per run. Scheduled days running will be Tue-Thu-Sat with Mon-Wed-Fri-Sun makeup days.  Suggested for those training for a triathlon or run up to a 15k

 Level 430:     

Run 4 days a week averaging 30 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon or Tue, Fri makeup if you miss Thu and Sun makeup if you miss Sat. Suggested for those wishing to run up to a 10k

Level 445:     

Run 4 days a week averaging 45 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon or Tue, Fri makeup if you miss Thu or Sun makeup if you miss Sat. Suggested for those wishing to run up to a 15k.

Level 460:     

Run 4 days a week averaging 60 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon or Tue, Fri makeup if you miss Thu or Sun makeup if you miss Sat. . Suggested for those training for a triathlon or wishing to run up to a half marathon.

Level 530:  

Run 5 days a week averaging 30 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Fri-Sat with Wed makeup if you miss Mon or Tue and Sun makeup if you miss Thu, Fri or Sat. Suggested for those wishing to run up to a 10k.

Level 545:     

Run 5 days a week averaging 45 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Fri-Sat with Wed makeup if you miss Mon or Tue and Sun makeup if you miss Thu, Fri, or Sat. Suggested for those wishing to run up to a 15k..

Level 560:     

Run 5 days a week averaging 60 minutes per run.  Scheduled days running will be Mon-Tue-Thu-Fri-Sat with Wed makeup if you miss Mon or Tue and Sun makeup if you miss Thu, Fri, or Sat. Suggested for those wishing to run up to a 25k.

Level 630:     

Run 6 days a week averaging 30 minutes per run.  Scheduled days running will be Mon-Tue-Wed-Thu-Fri-Sat with Sun makeup if you miss any day during the week. Suggested for those wishing to run up to a 10k.

Level 645:      

Run 6 days a week averaging 45 minutes per run.  Scheduled days running will be Mon-Tue-Wed-Thu-Fri-Sat with Sun makeup if you miss any day during the week.Suggested for those wishing to run up to a half marathon.

Level 660:      

Run 6 days a week averaging 60 minutes per run.  Scheduled days running will be Mon-Tue-Wed-Thu-Fri-Sat with Sun makeup if you miss any day during the week. Suggested for those wishing to run up to a 25k.

Beginner Level I:  

Run/Walk combination that begins with running 2 minutes at a time and ending with a run of 20 minutes. Scheduled days running/walking will be Tue-Thu-Sat with alternate or makeup days Mon-Wed-Fri-Sun. Suggested for first time runners, those starting after a long layoff from running or those who have started numerous training programs but were unable to stick with it. Recommended for those wishing to run up to a 5k.

Beginner Level II:

Run/Walk combination that begins with running 5 minutes at a time and ending with a run of 30 minutes. Scheduled days running/walking will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon-Tue, Fri makeup if you miss Thu, and Sun makeup if you miss Sat. Suggested for first time runners, those starting after a long layoff from running or those who have started numerous training programs but were unable to stick with it. Recommended for those wishing to run up to a 5k.

Beginner Level III:

Run/Walk combination that begins with running 10 minutes at a time and ending with a run of 30 minutes. Scheduled days running/walking will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon-Tue, Fri makeup if you miss Thu, and Sun makeup if you miss Sat. Suggested for those starting up after a long layoff from running or those who have started numerous training programs but were unable to stick with it. Recommended for those wishing to run up to a 5k.

Beginner Level IV:

Run/Walk combination that begins with running 15 minutes at a time and ending with a run of 40 minutes. Scheduled days running/walking will be Mon-Tue-Thu-Sat with Wed makeup if you miss Mon-Tue, Fri makeup if you miss Thu, and Sun makeup if you miss Sat. Recommended for those wishing to run up to a 5k.

16 Week Half Marathon Program:

Designed for those who are consistently able to run 30 minutes from the beginning.  Scheduled days running will be Mon-Tue-Thu-Sat the first 8 weeks and Mon-Tue-Thu-Fri-Sat the second 8 weeks, with the option to remain at 4 days per week the 2nd 8 weeks. While every other Saturday long runs are the focus, tempo runs, timed loops and controlled fartleks (speedplay) will be incorporated to keep the training fresh.

16 Week Marathon Program:

Designed for those who are consistently able to run 40 minutes from the beginning.  Scheduled days running will be Mon-Tue-Thu-Sat the first 8 weeks and Mon-Tue-Thu-Fri-Sat the second 8 weeks with the option to remain at 4 days per week the 2nd 8 weeks. While every other Saturday long runs are the focus, tempo runs, timed loops and controlled fartleks (speedplay) will be incorporated to keep the training fresh.

 What level you choose depends on a number of factors:

1)      Level of fitness.  How much running have you been doing lately?

2)      What distance is your goal race?  For high schoolers, distance events in track and the 5k for cc dictates. For road racers, are you aiming for a 5k, 10k, 15k, Half Marathon, 25k or marathon for your goal event?

3)      How busy is your schedule when accounting for work, family or other obligations?

4)      Whether you are prone to injuries.  Some bodies hold up better than others to distance running.

Pick a level you can stick with or move up from should your training go better than expected. When in doubt start with fewer days or minutes then once you establish a routine you can move up a level.

 Don’t hesitate to ask your coach which level he would recommend:

Ross Deye rossdeye@gmail.com 231-944-4034