A 4 Week for Weeks 13,14,15,16 of a 20 Week Plan: Long Run on Saturday

Author

Andy Noise

Length

4 Weeks

Typical Week

2 Walk, 4 Run

Longest Workout

16 miles

Plan Specs

running marathon intermediate

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

Noise Crue Creed

Stay Healthy or Get Healthy
Be Boring
Not Epic

Andy Noise Experience Podcast

https://anchor.fm/andy-noise

Andy Noise Experience Patreon

https://www.patreon.com/Andynoise

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:26
Training Load By Week
Average Weekly Training Hours: 05:26
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
87.7TSS
Walk 60

Sample Day 2

0:55:00
80.3TSS
EP 55

Sample Day 3

0:50:00
72.8TSS
Walk 50

Sample Day 4

1:01:40
77.5TSS
EP 51 min with 5 x 20 sec Strides

EP is Easy / Endurance Pace aka Story Time Pace meaning you could carry on a conversation. EP is a pace you could run for many hours comfortably.


The Strides shouldn't be any faster than 5k pace. Neuromuscular work.

Sample Day 5

13mi
Long Run

Sample Day 6

1:00:00
87.7TSS
Walk 60

Sample Day 7

1:01:40
77.5TSS
EP 51 min with 5 x 20 sec Strides

EP is Easy / Endurance Pace aka Story Time Pace meaning you could carry on a conversation. EP is a pace you could run for many hours comfortably.


The Strides shouldn't be any faster than 5k pace. Neuromuscular work.

A 4 Week for Weeks 13,14,15,16 of a 20 Week Plan: Long Run on Saturday

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