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running

B 17,18,19,20 JJ20TS

$39.99
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Author: Andy Noise

Length: 4 Weeks

Tags: running, beginner, intermediate, advanced, masters, weightloss, time goal, base period

Typical Week: 5 Run, 2 Walk

Longest Workout:
12 miles

$39.99
At-A-Glance

Author: Andy Noise

Length: 4 Weeks

Tags: running, beginner, intermediate, advanced, masters, weightloss, time goal, base period

Typical Week: 5 Run, 2 Walk

Longest Workout:
12 miles

B 17,18,19,20 JJ20TS

Average Weekly Training Hours 05:44
Training Load By Week
Average Weekly Training Hours 05:44
Training Load By Week
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