The Fit Stop Human Performance Lab, Since 1998

WelcomePlans for a Half Marathon

Goals1. Define your goals (see goal setting tool)

2. Choose your due dates (planning sheet tool)

3. Identify you 1st training block

Mastery Plans

Get it done oneblock at a time…

Change is good!

success requires walking a thin red line

between over and under training

Traditional periodization models + non-linear models = optimal training effect

Get the support

you need!

Additional Coaching Support is available

1. Basic coaching ($45 / mo)

2. Advanced coaching ($155 / mo)

Work + Rest = Success

Base Training Period

3-5 monthsZones 1-2

Pre-event & Competition Period

1-3 monthsZones 1-4

Regeneration Period

1-2 monthsZones 1-2

Peak

Traditional = 3 weeks up 1 week down

Recovery is keyDurational-intensity-recovery

Adapted from chart in Suunto t6 Training Manual, 2005

3 h-1 day0.5-1 day

1-2 days1-4 days

2-7 days

Training Effect

Recovery

Trai

ning

Ses

sions

Starting Level

Exer

tion

1. Training Effect & EPOC (Suunto/FIRSTBEAT)2. Training Impulse (Bannister, et al)3. Intensity Factor & Training Stress Score (CyclingPeaks)

You can track your workoutTraining Peaks platform

Graphs and notesTrack your progress

Training to Win means training to finish strong

Train to Win