Middle Distance Du Plan - Intermediate

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

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

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

Chad Zeman
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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.