Browse More Plans

03 Cycles Progression (Intermediate): From 10k distance to a MARATHON

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 18 countries around the world.

All plans by this Coach
No Ratings

Length

45 Weeks

Plan Specs

running marathon intermediate time goal multi day pace based tss based

Refund Policy

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.

Still have questions about this plan?

Plan Description


Cycle Progression


When opting for intermediate training plans, the person should fit the profile of an athlete, who trains 3 to 4  times a week. This intermediate category, the focus will be on key training sessions. However, if you already have greater consistency and volume on your workouts, you can opt for our selection of advanced workouts by clicking here.

Gears (zones) to run


In our methodology, we teach the athlete how to identify different pacing speed in his training. And so, we train all these speeds in different forms of intervals. Because the greater the tools the runner possesses in terms of control their intensities, the greater will be his knowledge about his own body. Therefore, knowing how to control these changes in the running zones is key to succeed in your next challenges.


running zones


You can access more information about this through our
blog provided by our coach Joel de Bem.


With this plan, you will have 04 months of ELITE training directly from our coach.


grid-values-45-weeks


At the end of our Coaches’ consulting, we will continue to answer all of your questions regarding your training. The weekly changes and coaches’ analysis of your evolution, however, will be limited.


Do you want to learn more about how we take the best data from your training?


pmc chart


YOUR CHANCE IS HERE. By choosing one of our training plans, you can click
here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

For any questions about our service, get in touch directly with our coach.




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:30 hrs 3:45 hrs
0:31 hrs 0:35 hrs
0:23 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:30 hrs 3:45 hrs
0:31 hrs 0:35 hrs
0:23 hrs 0:40 hrs

Training Load By Week


Joel A. de Bem

Commandos

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Sample Day 1

0:33:00
41.3TSS
MIX intervals_10k #1

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

Sample Day 1

0:15:00
17.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 3

0:35:00
42.8TSS
Tempo runs #1- 50's_10k

Warm up:


It is essential that these exercises precede the training.

Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew

Sample Day 6

0:30:00
40.3TSS
Endurance_10k #1

Sample Day 8

0:36:30
48.4TSS
MIX intervals_10k #2

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

Sample Day 8

0:15:00
17.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 10

0:40:09
53.3TSS
Tempo runs #2 - 75's_10k

Warm up:


It is essential that these exercises precede the training.

Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew

$363.00 - Buy Now