PROJECT PB

READY
TO LOSE?
a personalized training plan and
open community designed by world
renowned coach Chris Hinshaw,

LOSE SECONDS TO WIN.

READY TO LOSE?
PROJECT PB personalized training plan by Chris Hinshaw

READY TO LOSE?
FOLLOW THE ADIDAS PROJECT PB,
DESIGNED BY WORLD RENOWNED COACH
CHRIS HINSHAW AND LOSE SECONDS
TO WIN.
Introducing PROJECT PB, a personalized training plan and
open community designed to inspire and enable every
runner to discover their full potential.

Created for ambitious, driven runners of every level, who

want to reach - or smash - their goals, the plan will be flexible
to your needs and personalised to a 10K distance, kicking off
with a two week introductory phase to get you comfortable
with the workout format.

Over the two weeks following, Chris will prepare you for
a 1 mile race effort test, the result of which will be used to
individualize your workout intensities.

If like many others, you are looking to make an entrance into

the world of competitive running, this one is for you.

@aerobiccapacity

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

RUNNING
INTENSITY
CHART
This is how you define your intensity level

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PROJECT PB
RPE Percent
General
Scale Max Ca- Feeling Breathing Talk Test Description Purpose/Adaptation
Intensity Level
(1-10) pacity

Easiest pace. Takes focus to

Effortless
1 Easiest 10% maintain this easy of an Normal Typically used during warm-up and cool-downs.
Conversation
intensity

Relaxed Active Light aerobic, low intensity work. Sustainable and fat burning.
2 Easier 20% This is your all day pace. Normal
Conversational Recovery Short term maintenance of physiological abilities
Minimal
accumulation fatigue. Very
3 Easy 30% comfortable pace. Comfortable Conversational Possible sweating.
Relaxed and controlled.
Aerobic
Increased fat utilization.
Slight increase in Threshold
General cardiovascular fitness.
4 Easy/Moderate 40% respriation and Slight Interference
This is your 40-60min pace Slow twitch muscle fiber recruitment. Lactate clearance.
heart rate
at max effort. Tempo, steady,
sustainable intensity.
Controlled &
5 Moderate 50% 2-3 Sentences
Steady Sweating. Increased oxidative capacity.
Lactate On the edge of aerobic and pushing into anaerobic.
Broken Sentences. Threshold High level of cardiovascular fitness.
6 Moderate/Hard 60% Beginning to Self Building mental and physical tolerance.
This is your 20-30min pace at
Talk
max effort. Pace should feel
Deep & Rapid
challenging and/or difficult to
Heavy Breathing
maintain. Sweating freely. Physical stress.
7 Hard (Fast) 70% Speaking in
Increased maximal cardiac output, increased oxidative
Syllables
VO2max capacity, fatigue resistance of fast twitch muscle fibres,
increased power.
This is your 6-8min pace at Bordering Only able to speak
8 Harder (Faster) 80% Developing oxygen transport to the muscles under stress.
max effort. hyperventilation 2-3 words

This is your near max effort

Sweatiing heavily. Very stressfull. Increased muscle buffering
pace up to ~1-2min. This pace
Hardest Anaerobic capacity, increased speed, strength and power.
9 90% can only be maintained for Hyperventilation Extremely Difficult
(Fastest) Capacity Unsustainable. 100% carbohydrate.
short amounts of time during
Accustoming the body to work without oxygen.
interval workouts.

Sprint This is your sprint pace for up to CNS

10 100% Breathless Impossible
or Max Effort ~20-30sec. Neuromuscular

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PROJECT PB personalized training plan by Chris Hinshaw

BLOCK #1
2 week introductory phase

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PROJECT PB personalized training plan by Chris Hinshaw

DAY MONDAY TUESDAY WEDNESDAY

X8 30 second running and 15 second Functional or Strength Training 200m running

BLOCK 1: WEEK 1 - 17 WEEKS TO RACE

walking 100m jog or walk

400m running
Repeat three times 45-60minutes 200 m jog or walk
600m running
300m jog or walk
800m running
400m jog or walk
600m running
300m jog or walk
400m running
200m jog or walk

TOTAL 12minutes running, 6minutes walking 45-60minutes 4,200m

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY THURSDAY FRIDAY SATURDAY SUNDAY

Rest day or 2 mile run/jog Functional or Strength PART 1: 2x 10 minute run Rest day or Yoga
BLOCK 1: WEEK 1 - 17 WEEKS TO RACE

Training surging for 30 seconds at

moderate every 3 minutes
45-60minutes ,
1 minute rest ,
2 minute run
Rest for 3 minutes in
between each set

PART 2 X8 8 second
acceleration to controlled
sprint
Walk for 1 minute between
sets

TOTAL 45-60minutes
WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY MONDAY TUESDAY WEDNESDAY

x4 500m at moderate Functional or Strength Training PART 1: x6 5 steps: “Start, Drive, &
BLOCK 1: WEEK 2 - 16 WEEKS TO RACE

Rest 60sec , Accelerate”

Repeat three times Rest 30sec ,
Rest 2min b/t sets 45-60minutes 50m controlled sprint**
100m walk ,
Rest 2min after each set

PART 2: x3 300m at moderate ,

no rest , 300m at mod/fast
, 2min rest , 150m at fast
, no rest , 150m controlled
sprint
Rest: 2min b/t sets

TOTAL 4,000m 45-60minutes 3000m + 600m walk

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY THURSDAY FRIDAY SATURDAY SUNDAY

Rest day or 2 mile run/jog Functional or Strength 1-mile at easy , Rest day or Yoga
BLOCK 1: WEEK 2 - 16 WEEKS TO RACE

Training Rest 2min ,

400m at moderate ,

45-60minutes 100m walk ,

200m at fast ,
Rest 2-3min ,
x2 50m controlled sprint

Full recovery,
100m sprint
Full recovery (3+ min),
200m sprint
(record time)

TOTAL 45-60minutes 3100m + 100m walk

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

BLOCK #2
2 week phase

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PROJECT PB personalized training plan by Chris Hinshaw

DAY MONDAY TUESDAY WEDNESDAY

x10 60sec at RPE4 , Functional or Strength Training 800m at RPE3 ,

BLOCK 2: WEEK 1 - 15 WEEKS TO RACE

Walk 30sec , Rest 2-3min ,

Rest 1-2min , x3 800m at 1-mile goal pace,
45-60minutes 5min rest ,
x10 60sec at RPE4 ,
1600m at RPE3 ,
Walk 30sec

Record average 800m time. This

average time can be used to help
estimate your upcoming 1-mile at max
effort targetpace.

For example, a runner with an average

800m time of 4:00 should target
30sec/100m pace for their 1-mile for
time in our final Block 2 workout

TOTAL 20min + 10min walk 45-60minutes 4800m

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY THURSDAY FRIDAY SATURDAY SUNDAY

Run/Jog 2-3 miles Functional or Strength 1.5 miles at RPE3 , Rest day or Yoga
BLOCK 2: WEEK 1 - 15 WEEKS TO RACE

Athlete Choice, Training 1 mile at RPE5 ,

or Rest 0.5 miles at RPE7 ,
45-60minutes No rest b/t intervals

TOTAL 45-60minutes 3 miles

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY MONDAY TUESDAY WEDNESDAY

x2 600m at RPE6
BLOCK 2: WEEK 2 - 14 WEEKS TO RACE

Functional or Strength Training PART 1: x4 25m acceleration to sprint**

Rest 2min , , 25m hold sprint speed , 25m
1000m at RPE5 gradual slowing to stop
Rest 2min , 45-60minutes
400m at RPE7 Slow walk back to start after each
Rest 4min b/t sets set

PART 2: x4 400m at RPE7 ,

200m walk/jog after each 400m
Rest: 3-4min
x4 (50m or 10sec sprint , 1min
walk )

TOTAL 4000m 45-60minutes 2900m + 200m walk

WORKOUT

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

DAY THURSDAY FRIDAY SATURDAY SUNDAY

Run/Jog 2-3 miles Functional or Strength PART 1: 2000m at RPE3 Rest day or Yoga
BLOCK 2: WEEK 2 - 14 WEEKS TO RACE

Athlete Choice, Training , Rest: 2min

or Rest 100m at RPE7 Walk
45-60minutes 100m , 100m at RPE8
, Walk 200m , 100m
at RPE9 , Rest: 3min
, 200m at 1-mile goal
pace , 300m walk
, Rest: 5-8min (full
recovery),

PART 2: 1-mile at max effort

(record time)

READY TO LOSE? easy | moderate | fast | sprint | rest | yoga | walk | jog | run | strength | time
PROJECT PB personalized training plan by Chris Hinshaw

FUTURE?
Come back for the next phase of the
PROJECT PB training plan.

READY TO LOSE?