The first two workouts help you get your bearings before doing a Ramp Test to measure your current fitness level (aka FTP, more about this below). Welcome to Zwift Training! This plan contains five workouts that will introduce you to the Zwift interface and structured training in Zwift. What are you training for? Below is a glance at a few of our most popular training plans.Ĭycling Training First time training on Zwift? Training Plan: “ZWIFT 101: Cycling” It’s like having a coach in your corner, always keeping you on track. With 15 cycling plans and 8 running plans to choose from, you’ll be ready for any adventure. These plans are carefully designed to get you in prime shape for your next event. Zwift’s Training Plans are flexible and make it easy to meet your fitness goals on your own time. More Tips for Training on Zwift, please!.Running is fun and I want to train for a 1/2 Marathon.I don’t run and want to train for my first 5K.Help me train for a long ride, like a Gran Fondo.I want to train for more power (FTP), and need to know where to start.It’s my first time training on Zwift, and I want to learn more!.Perform one shakeout one or two days before the race that’s 1 to 2 miles easy with 4 to 6 striders at end and perform a proper warm-up before the event. If you are signed up for an actual race that does not fall on a Monday, use the days before the event to taper your training and allow your body to fully recover and prepare for the effort ahead.Saturday: 30 minutes long run, easy pace.Thursday: 2-5 miles easy, with 2 x 10 minutes at moderate pace.Monday: 3 x 600 meters at mile pace with 90 seconds of recovery in between.Thursday: 2-5 miles with 6-8 x 45-second pickups with 90 seconds of recovery in between.Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between.Thursday: 2-5 miles x 20- to 30-second hill repeats with 90 seconds of recovery in between.Monday: 2-4 x 200-meter sets: 1 rep 10K pace 1 rep 5K pace 2 reps goal mile pace with 90 seconds of recovery in between sets.Saturday: 30-60 minutes long run, easy pace.Thursday: 2-5 miles easy, with 2-3 x 5 minutes at moderate pace.Monday: 2-5 miles easy, end with 6 x 20 seconds fast with 90 seconds of recovery in between.Make sure to incorporate a 1-mile warmup as well as some dynamic drills and a 1-mile cooldown into each workout. You’ll do a second quality workout on Thursday, but these should be more relaxed and fun-think: moderate effort over all-out speed. Then, you’ll progress from shorter to longer efforts over the course of the month, so you can eventually sustain that goal mile pace. How this training plan works: On Mondays, you’ll do speedwork, starting with paces faster than your goal mile pace to force you to recruit proper running form and mechanics. The four-week training plan below from Stowe and fellow Nike Run Coach Jes Woods can also help you find your fast. “You can break them out for races as special occasions but otherwise keep the mileage on them low so they stay fresh and responsive on race day.” “The benefit of having a race-specific shoe is that they will last you a long time,” adds Movold. I suggest running at least a 5K in your new shoes before racing in them.” “If you get a pair to use specifically for racing, make sure to break them in slightly by wearing them on a few easy runs before race day. “Having a pair of shoes to use for training and a separate pair specifically for racing-if the two-shoe option is available to you-is a smart and worthwhile move,” says Runner’s World+ Coach Jess Movold. “It’s got that amazing combination of speed and aerobic strength, and it’s just long enough that it challenges your ability to stay focused and tactical. “Any runner ever will ask you: “What’s your mile time?’” says Rebeka Stowe, a professional runner, Nike Run Club coach and former Olympic Trials qualifier. You don’t have to be an elite to recognize how iconic these 1,600 meters are. And with the Olympic Trials happening right now in Eugene, OR, the timing is ripe for even more records. high school indoor mile record running more than two seconds under four minutes. This February, Hobbs Kessler, a 17-year-old from Ann Arbor, MI, broke the U.S. Last summer, Olli Hoare and Joe Klecker became the first two people to ever run a sub-four-minute mile in the state of Colorado. There’s something exhilarating about one single, solitary mile.Įver since Roger Bannister famously ran the first sub-four minute mile back in 1954, athletes are constantly pushing the boundaries of this distance: In February 2020, Elle Purrier set the American indoor mile record, breaking the American indoor mile record after 38 years.
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