1. The Fit Stop Human Performance Lab, Since 1998 Welcome Plans for a Half Marathon

2. Goals 1.Define your goals (see goal setting tool) 2.Choose your due dates (planning sheet tool) 3.Identify you 1 st training block

3. Mastery Plans Get it done one block at a time…

4. Change is good! success requires walking a thin red line between over and under training Traditional periodization models + non-linear models = optimal training effect

5. Get the support you need!

6. Additional Coaching Support is available 1.Basic coaching ($45 / mo) 2.Advanced coaching ($155 / mo)

7. Work + Rest = Success Base Training Period 3-5 months Zones 1-2 Pre-event & Competition Period 1-3 months Zones 1-4 Regeneration Period 1-2 months Zones 1-2 Peak Traditional = 3 weeks up 1 week down

8. Recovery is keyDurational-intensity-recovery Adapted from chart in Suunto t6 Training Manual, 2005 3 h-1 day 0.5-1 day 1-2 days 1-4 days 2-7 days Training Effect Recovery Training Sessions Starting Level Exertion 1.Training Effect & EPOC (Suunto/FIRSTBEAT) 2.Training Impulse (Bannister, et al) 3.Intensity Factor & Training Stress Score (CyclingPeaks)

9. You can track your workout Training Peaks platform

10. Graphs and notes Track your progress

11. Training to Win means training to finish strong Train to Win