Author

Andy Noise

Length

4 Weeks

Typical Week

5 Run, 2 Walk

Longest Workout

12 miles

Plan Specs

running beginner intermediate advanced masters weightloss time goal base period

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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Stats

Training Load By Week

Average Weekly Breakdown

Average Weekly Training Hours: 05:44

Training Load By Week

Average Weekly Training Hours: 05:44

Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:56:40

70.8TSS

EP 46 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 2

1:00:00

75TSS

Fartlek: 5 x 3 min "On"/ 2 min "Steady"

Run by feel and do the following 5 times.

3 minutes "On"
2 minutes "Steady"

Sample Day 3

0:50:00

66.7TSS

EP 50

Sample Day 4

0:45:00

60TSS

Walk 45

Sample Day 5

0:56:40

70.8TSS

EP 46 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 6

10mi

EP 10 Miles

Sample Day 7

1:00:00

87.7TSS

Walk 60

B 17,18,19,20 JJ20TS

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