Integrating Strength and Master Plan

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    I have the 5k Level III Plan applied to Training Peaks with the Core Strength Plan overlaid. The integration is somewhat out of sync, I assume because of the longer microcycles.

    I can make the adjustments myself, but I would like to clarify the Strength Plan progression: The plan begins with whole numbers, i.e. CS1, CS2, CS3; then with the nomenclature adding a decimal i.e. CS1.1, etc., until the plan completes with CS3.2.

    I think the necessary adjustments are to move the strength workouts to synchronize with run hard days which would add some to days when there is a double workout which I think is fine since the second workout is a cross train session and could serve as a warmup to the strength session.

    I’m not quite certain where to place the progressions, I assume they would occur immediately after each microcycle is announced in the run plan. Correct?

    For subscribers using the workout library – it the sequencing of the workouts progression the same a described here?


    Hi Charles,

    Sync the strength sessions with hard run days. Add in the progressions as the movements become easy. Be precise and gradual most people progress too quickly and there are always ways to make the movement harder with better alignment.

    FYI the structure for core is not as specific as resistance training. It’s best to get the training in when you can. I often have athletes perform these core routines up to 5-6 days a week. Often prior to workouts and with longer dedicated sessions. The core recovers quickly in most people and increasing the volume of training is well tolerated and accelerates gains.

    Let me know if you have any additional questions.

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