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# Free PDF: How to Design a Training Plan
- URL: https://www.scottsemple.com/how-to-design-a-training-plan/
- Published: 2025-04-18T14:53:45.000Z
- Updated: 2025-07-01T13:19:15.000Z
- Description: Check out this 39-page summary of how to design a detailed training plan.
- Author: Scott Semple

In advance of digging into each chapter of [*Arrowhead Endurance*](https://www.scottsemple.com/book/), I've created a 39-page summary of how I design training plans.

## What's in the summary?

"How to Design a Training Plan" details the following six key phases:

1. **Determine the demands.**  
Figure out what your goal event will entail. This is the framework to structure your training around.
2. **Benchmark your baseline.**  
Test yourself to find out where you're starting from.
3. **Check yourself.**  
[BHAG](https://www.jimcollins.com/concepts/bhag.html?ref=scottsemple.com)s are fine for motivation, but bite-size goals are better for progress. Don't bite off more than you can chew (in one sitting).
4. **Start at the extremes.**  
Modern training starts at the extremes—of patience, planning, strength, [speed](https://www.scottsemple.com/training/maximum-speed/), duration, and execution—and converges toward the demands of the goal event.
5. **Bridge the gap.**  
To get from the relevant extremes to goal readiness, it's necessary to use [converging periodization](https://www.scottsemple.com/tenets/what-is-converging-periodization/)—a methodical, progressive change in every workout.
6. **Arrive and thrive.**  
Athletes don't follow training plans. Training plans follow athletes. Learn how to make sensible adjustments when life doesn't cooperate.

## Download the PDF.

To read the PDF, visit [the Downloads page](https://www.scottsemple.com/downloads/).