14 Week 26.2

Average Weekly Training Hours 04:24
Training Load By Week
Average Weekly Training Hours 04:24
Training Load By Week

This program benefits those who appreciate a diversified and easy to follow training program. Emphasis is placed on cross training, speed work, foam rolling and stretching in order to prevent injuries and enhance performance. Over these 14-weeks the user will follow an undulating, periodized plan with three-week builds followed by a recovery week.

Sample Day 2
1:00:00
Run: Endurance Build 60

Endurance build, 60-min, focus on form, cadence, and breathing

Sample Day 3
0:30:00
Speed 30-45

30min-45-min Speed Workouts are incorporated into training programs to access other energy systems. Short-burst, high-intensity efforts will rely on anearobic energy resources. These efforts should push your ventilation (breathing) threshold and require extended rest periods.

An appropriate dynamic stretch is strongly encouraged before participating in Speed Workouts! Make sure to include plyometrics and movements that will warm your muscles, increase blood flow, and prepare your body for all-out efforts.

Research has proven that physiological adaptations from such workouts are reflective of the adaptations of longer duration, lower intensity, endurance-build workouts. Further, diversifying your energy system targeting workouts pays big dividends when considering your miles/minute!

Sample Day 5
0:45:00
Run: Easy 45

Easy Run, zone 2-3

Sample Day 7
2:00:00
Run: Endurance Build 120

Endurance build, 120-min, focus on form, cadence, and breathing

Sample Day 9
0:45:00
Run: Easy 45

Easy Run, zone 2-3

Sample Day 10
0:30:00
Run: Easy 30

Easy Run, zone 2-3

Sample Day 12
0:45:00
Run: Easy 45

Easy Run, zone 2-3

Adam Goodrich, CSCS, USAT, FMSC

Conservative training plans for endurance athletes in search of a program focused on preventing injuries. When you are injured, you have nothing. When you are functionally sound, you can optimize fitness, then achieve your training and race potential.
Use these plans to train strong and smart, and to keep time in your schedule for your friends and family.