02 Cycles Progression (Advanced): From 21k distance to a MARATHON

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02 Cycles Progression (Advanced): From 21k distance to a MARATHON


Ironman Certified Coach Joel de Bem. With athletes in more than 15 countries around the world.

All plans by this Coach


30 Weeks

Typical Week

5 Run, 1 X-Train, 2 Strength

Longest Workout

3:45 hrs

Plan Specs

running marathon advanced time goal multi day pace based tss 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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Cycle Progression

When opting for advanced training plans, the person should fit the profile of​ an experienced athlete, who trains several times a week and has a history of competitions completed.The time has come to raise performance expectations by choosing from these advanced training plan options. Weekly schedules with more than 05 days of training and multiple daily sessions will make the difference between the athlete who wants to complete a race, than the one who seeks to significantly improve his performance on the events by your choice.

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 02 months of ELITE training directly from our coach.

Coach assistance grid 30

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.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:31
Training Load By Week
Average Weekly Training Hours: 06:31
Average Weekly Breakdown

Joel A. de Bem


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

MIX intervals_#1

WU reactive training 10'

Sample Day 1

Flexibility (Running)


Sample Day 2



Sample Day 2

EF - Efficiency Factor 20'

WU reactive training 10'

Sample Day 3

Tempo runs #1- 50's

Warm up:

It is essential that these exercises precede the training.

Reactive Training:
Running Efficiency

Sample Day 4

Soleus strength & stretch


Sample Day 6

Endurance_21k #1

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