B 13,14,15,16 JJ20TS

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