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Middle Distance Du Plan - Intermediate


Chad Zeman

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26 Weeks

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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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:18 hrs 1:35 hrs
Bike x3
4:55 hrs 5:00 hrs
Strength x3
1:35 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:18 hrs 1:35 hrs
4:55 hrs 5:00 hrs
1:35 hrs 0:45 hrs
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.

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