Middle Distance Du Plan - Intermediate

Author

Chad Zeman

All plans by this Coach

Length

26 Weeks

Typical Week

4 Run, 3 Bike, 1 Day Off, 3 Strength

Longest Workout

5:00 hrs

Plan Specs

duathlon intermediate hr based

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Summary

You should be prepared to workout from 6 to 15 hours throughout this 26 week program.

Prior to beginning, you should have established HR zones of Z1-Z5. You should also be comfortable running 45 minutes straight and cycling up to 2 hours prior to beginning this workout plan.

You'll go through various phases throughout - note that the first few races you will train through with the main goal of being your A race at week 24.

Best of luck! If you have any questions, please reach out to puregritmulti@gmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:48
Training Load By Week
Average Weekly Training Hours: 09:48
Average Weekly Breakdown

Chad Zeman

Pure Grit Multisport

Here at Pure Grit Multisport we strive to help you maintain a healthy balance between your workout/racing goals and your life. That’s why we have created such a wide array of different workout options for you to meet your needs and no junk miles!

Whether you have 5 hours a week or 25, we will set you up for success with little risk of injury. We want to know you athletically and personally so we can have a successful partnership and reach your goals.

Back to Plan Details

Sample Day 1

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 2

1:00:00
70TSS
Base/Recovery: 1 Hr

Base miles, keep everything in Z1 or low Z2

Sample Day 3

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 4

1:00:00
70TSS
Base/Recovery: 1 Hr

Base miles, keep everything in Z1 or low Z2

Sample Day 5

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Sample Day 6

1:00:00
70TSS
Base/Recovery: 1 Hr

Base miles, keep everything in Z1 or low Z2

Sample Day 8

0:45:00
AeT - workout 1 - :45

Run on a flat course or treadmill. 15' Z1, then 15' at Z2 (about 20 bpm below LT) and then 15' Z1. Stretch when done

Middle Distance Du Plan - Intermediate

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