4 Week Running Plan

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

4 week plan for an intermediate level athlete preparing for a half marathon

Sample Day 1
0:50:00
50TSS
Monday Run

50 min aerobic run in zone 1, run tall shoulders down and relaxed

Sample Day 3
1:08:28
96TSS
Wednesday Run

Sample Day 4
0:50:00
60TSS
Thursday Run

50 min run all in zone 2

Sample Day 5
1:00:00
88TSS
Friday Run

1 hour run as 20 min easy zone 1 25 min hill climb in zone 3 control breathing, 15 min easy

Sample Day 7
2:42:33
130TSS
Sunday Run- long

Sample Day 8
0:55:00
64TSS
Monday Run

50 min aerobic run in zone 1

Sample Day 10
1:08:50
90TSS
Wednesday Run

Kyle Main
|
Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing