13.1 Plan w/ LIIFT4

Author

Coach Pittman

Length

9 Weeks

Typical Week

5 Run, 3 Strength, 1 Day Off

Longest Workout

4 miles

Plan Specs

running half marathon intermediate advanced hr based pace based

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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Summary

9 weeks of run programming with the LIIFT4 plan to show a crosstraining guideline.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:58
Training Load By Week
Average Weekly Training Hours: 05:58
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:30:00
Endurance - Medium Long Run

Easy effort (zone 2 if you use heart rate or rpe 2-3). This is at conversational pace (very easy).

Sample Day 1

0:40:00
Chest/Triceps LIIFT 50/50

Sample Day 2

0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 2

0:40:00
Back/Biceps Circuit

Sample Day 3

0:30:00
Endurance + Strides

Dynamic Warm up Exercises
20 min easy run

10 x :10 strides w/ :60 complete rest

Sample Day 4

0:40:00
Legs LIIFT 50/50

Sample Day 5

0:20:00
Recovery Run

Zone 1 or RPE 1

13.1 Plan w/ LIIFT4

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