Run · Base Builder – Short Distance · Podium · 1 Week · Pace
A 1-week Endurance Lab running plan. Every session tells you what it is for, how it should feel and exactly what to do, so you can train with confidence and arrive on race day ready.
IS THIS PLAN FOR YOU?
- You can already manage about 5 sessions and 4 h of training a week, including a 1 h 10 min run.
- A GPS watch and a current threshold pace (or a recent race to estimate it).
- You want structure and steady progression, with recovery built in, rather than just more training.
Not sure which level suits you? Email info@endurancelab.ie before you buy.
WHAT YOU GET
- 1 weeks of training, about 5 sessions per week, from 4 h to 4 h of timed training per week.
- Longest sessions: run 1 h 10 min (week 1).
- Up to two strength and conditioning sessions per week from the Endurance Lab S&C library, with video demonstrations, reduced in lighter and taper weeks.
- Structured workouts that sync to Garmin, Wahoo, COROS, Zwift, TrainingPeaks Virtual and other compatible devices.
- Every workout explains its objective, how each zone should feel (RPE), the warm-up, main set and cool-down, plus coach notes on execution.
- Weekly coach notes with that week's focus, planned training, key sessions and a practical tip on pacing, fuelling or recovery.
- Rest days with guided foam rolling and mobility.
- Reusable: start the plan again whenever you have a new event.
HOW IT WORKS
Training follows the Endurance Lab Method: seven intensity zones, with most training easy (Z1–Z2) so the key sessions can be done well. Targets use pace, with perceived effort as your guide.
EQUIPMENT & SETUP
A GPS watch and a current threshold pace (or a recent race to estimate it). A TrainingPeaks account (a free account works). Set or check your zones: https://endurancelab.ie/zone-calculator/
YOUR COACH
Created by Tiago Dias, sports physiologist, World Triathlon Level 2 coach and IRONMAN Certified Coach, Head Coach of UCD Triathlon and author of two books on triathlon training and coaching. Endurance Lab is a performance-testing and coaching lab in Dún Laoghaire, Dublin.
SUPPORT
Questions about the plan? Email info@endurancelab.ie. Individual coaching and lab testing are separate, optional services: https://endurancelab.ie/coaching/ and https://endurancelab.ie/inscyd/
Enjoyed the plan? Please leave a review on TrainingPeaks. It helps other athletes choose and helps us keep improving.
© 2026 Endurance Lab. All rights reserved. Plan content may not be copied, shared or resold. www.endurancelab.ie
As a Head Coach of ENDURANCE LAB, I specialise in preparing athletes for various endurance events, whether it's their first triathlon or an Ironman. With personalised training plans, comprehensive nutrition guidance, and expert swim analysis, I ensure athletes are fully prepared for their upcoming challenges. Let's embark on this journey together and achieve your endurance goals!