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Middle Distance Du Plan - Intermediate

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Middle Distance Du Plan - Intermediate


Chad Zeman

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26 Weeks

Plan Description

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

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:18:00 01:35:00
Bike x3
04:55:00 05:00:00
Strength x3
01:35:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:18:00 01:35:00
04:55:00 05:00:00
01:35:00 00:45:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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