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Dopey + Goofy Challenges 2019

Author

Train Like a Mother Club

No Ratings

Length

24 Weeks

Plan Specs

running

Refund Policy

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:39 hrs 3:15 hrs
0:27 hrs 0:20 hrs
—— ——
0:21 hrs 0:50 hrs
0:55 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:39 hrs 3:15 hrs
0:27 hrs 0:20 hrs
—— ——
0:21 hrs 0:50 hrs
0:55 hrs 1:00 hrs

Training Load By Week


Sample Day 1

0:30:00
E: 30 min.

Complete an endurance run for 30 minutes to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you're used to. That's ok! If you find yourself in Zone 3, slow down or walk until you're back to Zone 1, then pick it up (sloooooowly) again.

Sample Day 1

0:20:00
TLAM Circuit #1

Get this baby done: https://www.youtube.com/watch?v=7s4azt8WQnY&t=144s
If you can complete the whole video (two sets of the moves), great! If you're squeezed for time, definitely get in one set.

Sample Day 2

0:30:00
XT: 30 min.

For the Dopey + Goofy Challenge, the key is
to work on increased durability with specific cross-training; if
you have access to a Stairmaster or elliptical at the gym, those
are your best choices. Hiking is also a great choice. Other
options? Walking up and down stairs or walking a hilly route.
You can easily go up to 60 minutes on an XT day, even if the
prescribed duration is lower.

Sample Day 3

0:35:00
E: 35 min.

Complete an endurance run for 35 minutes to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you're used to. That's ok! If you find yourself in Zone 3, slow down or walk until you're back to Zone 1, then pick it up (sloooooowly) again.

Sample Day 4

0:30:00
AM: E: 30 min

Since you’re goal is to race multiple races, it’s
essential that you prepare your body for being on your feet repeatedly, even when you’re tired.
For the AM run, E means
that for the full workout, stay firmly in Zones 1–2.

Sample Day 4

1:00:00
PM: H/W: 60 min. or E: 20–30 min.

In the evening, ideally you can hike on hilly terrain for 60 minutes. If that isn’t possible, head for a hilly route in your neighborhood and, if possible, incorporate some stairs into it.
If a 60 minute hike/walk won’t work, complete a 20–30 min E run—firmly in Zones 1–2.

Sample Day 5

0:30:00
F:30-60 min.

While you run in Zones 1–2, focus on one aspect
of your Form. You don’t have to white knuckle your mind for the
duration of the run. Instead, focus on one form point for 5 x 1
minute, mixed in randomly during your run.

Choose a duration that feels right to you on the days where
you’re given a time range. Are you and your muscles feeling
tired—or are you otherwise pinched for time? 30 minutes is
great. Have more time and energy? You can go up to 60 minutes.

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