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Example Plan



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1 Week

Plan Specs

fitness beginner

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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Plan Description

Designed for:

The Athlete that is suffering from Achilles Tendinitis, Tendinosis, or
General Calf and Achilles Tightness. This plan is designed to work in
conjunction with a good training program so that you can stay the
course with your normal training/coaching.

***It is always recommended to see your physician before starting a new
exercise program***

***This plan is not meant to replace that of a physician or physical

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Designed by the Certified Athletic Trainers, Strength Specialists, and
IRONMAN Certified Coaches at The Training Plan Source Powered by IREP
Athletics LLC,

Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott
Proscia BS ATC, M. Ed., IRONMAN Certified Coach

plans incorporate over 25+ years of combined education and experience
designed to help YOU achieve your personal fitness goals and Respond Evolve

When to start and how to properly Execute the Program:

This program can be started right away, they are designed to start on a
Monday but can be moved to fit your training and timing needs.

The days are spaced apart to allow for success and compliance. You may
perform the mobility exercises daily if time allows.

Prior to using this plan,
you should be able to complete the following workouts:

  • You should have good mobility in the injured area

  • Little to no swelling

  • Permission from your physician

Purchase of this plan includes
:. Access to how to training videos, e-guide, both pdf and excel versions
of the workout plans for easy printing and progress tracking. Access to
Coach Anthony via email @
with any questions regarding this plan.

For more information about this plan

Please visit
or for performance and endurance questions email Coach Scott at: and
for Injury Management, Weight Loss, and Strength questions email Coach
Anthony at:

Training for another race, trying to improve strength, lose weight, or
dealing with a nagging injury?

for all of your training and fitness needs.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:13 hrs 1:00 hrs
5:30 hrs 2:30 hrs
0:25 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
1:13 hrs 1:00 hrs
5:30 hrs 2:30 hrs
0:25 hrs 0:25 hrs

Training Load By Week

The Training Plan Source Powered By IREP Athletics

The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

Sample Day 1

( 5 x 30 sec with 1 min easy) with 5 min easy between(Copy)

Sample Day 2

1200- 3 x 200

400 as (75 swim / 25 drill) 3 x 200 @ CSS + 5 on 15 sec rest 100 easy pull cooldown

Sample Day 3

1h10 hr off road aerobic strength

10 minutes dynmaic mobility / drill work 50 minutes with cap at Z1 +5bpm HR walk steep sections and as needed to keep HR in Rx zone This is scheduled as an off road run. A gnarly mountain bike trail or packed trail with terrain changes is ideal. This is a strength run with the added bonus of helping with run mechanics. If you do not have access to a trail I want anything but pavement/concrete. You can simply run in grass.

Sample Day 4

1h10 hour Zone 2 - Cadence A

10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ 90/100/110/120 rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ standing 40-60rpm/seated normal/Big gear seated 40-60/110+ rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2

Sample Day 5

1h50 steady

20 minutes Z1 easy Warm UP 45 mins as steady zone 2 5 minutes recovery easy spin 10 minutes 40-60 rpm Cap Z2 at 120W seated 10 minutes 60-80 standing Z2 20 minutes sustained high cadence 90-100 Z2

Sample Day 6

2.5 easy hard

10 mins easy
5 x 1 min build to hard/ 1 min easy
10 mins sweet spot top of 3 bottom of 4
10 mins easy
5 x 2 mins build to hard / 2 mins easy
30 mins middle of Z2
30 mins Z3
30 mins middle of Z2

Sample Day 7

( 5 x 30 sec with 1 min easy) with 5 min easy between(Copy)

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