Intermediate to Advanced 13.1 Plan w/ Strength

Average Weekly Training Hours 07:18
Training Load By Week
Average Weekly Training Hours 07:18
Training Load By Week

Intermediate/Advanced 13.1 plan with recommended strength days

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
Strength

Sample Day 2
0:30:00
Endurance - Easy Run

Zone 2 or RPE 2-3

Sample Day 2
0:40:00
Strength

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
Strength

Sample Day 5
0:40:00
Strength