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Example Plan



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1 Week

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.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:13:00 01:00:00
Bike x3
05:30:00 02:30:00
Swim x1
00:25:00 00:25:00
Workouts Per Week Weekly Average Longest Workout
01:13:00 01:00:00
05:30:00 02:30:00
00:25:00 00:25:00

Training Load By Week

This plan works best with the following fitness devices:

The Training Plan Source Powered By VIP Endurance Racing

VIP Endurance Racing LLC

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 an Expert Coach at IREP Athletics. Coach Scott Proscia has the athletic and competitive experience as well as Masters and Bachelor’s degree in exercise science/sports medicine, providing a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.

  • 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.

Still have questions about this plan?
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