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Running For Performance


Owen Connolly

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2 Weeks

Plan Specs

running intermediate advanced masters time goal hr based pace based tss based strength base period

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Plan Description

This plan is for the athlete that is looking to achieve a performance. We will build an adaptive plan to help you improve and achieve your goal. Development and progression work best with structured hard work that builds over time and with this plan you can achieve your a performance that takes you beyond you present ability.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
34mi 10mi
Workouts Per Week Weekly Average Longest Workout
34mi 10mi

Owen Connolly

Owen Connolly Running (Coach)

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

Sample Day 1


Easy run

Sample Day 2


2x(300m on/400m off, 200m on / 400m off, 100m on 400m off) + 300m

Sample Day 4


Have a good stretch post run

Sample Day 5


First introduction of tempo runs with 5 x 1km @85% MaxHR and 800m Recovery Jog.

Sample Day 7


Try to find route with rolling hills

Sample Day 9


Easy run

Sample Day 10


tempo run with 5 x 1km @85% MaxHR and 800m Recovery Jog.

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