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Intermediate. Progressive Foundation Building. Stage 1. Pace Based.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

James Kuegler Coaching

All plans by this Coach
No Ratings

Length

16 Weeks

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.

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This progressive 16-week training plan is designed to take athletes from running two to three hours weekly, to capable of running up to running seven hours, including two hours of cross-training in just seven days. This plan can be used as a continuation of our any of our beginner running programmes or for athletes already capable of completing the preview week. The goal of this progressive programme is to build up athletes training capacity by focusing primarily on aerobic intensity training. Upon completion of this programme, athletes will be equipped to achieve their own specific goals.

All runs are titled in a format summarizing the run. The first number is the training zones the session is based it, e.g. "3. Tempo. 45 Incl. 15 Tempo. Pace". The "3" here represents the training zone the session is based at. The next word, "Tempo" is the word for the training zone the session is based. The "45" represents the length of the entire session, warm up and cool down inclusive, and the "15" shows the active minutes in this specefic session. The last word, "Pace" is telling us that this specefic session is monitored by pace. Sessions can be monitored by pace, heart rate (HR) or relative percieved exertion (RPE).
Zone 1 - Absorption
Zone 2 - Aerobic
Zone 3 - Tempo
Zone 4 - Sub-Threshold
Zone 5a - Super-Threshold
Zone 5b - Interval
Zone 5c - Repition.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
4:03 hrs 2:00 hrs
X-Train x2
1:41 hrs 1:00 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:03 hrs 2:00 hrs
X-Train
1:41 hrs 1:00 hrs
Day Off
—— ——

Training Load By Week


James Kuegler

James Kuegler Coaching

My belief is that maximum growth occurs on the border of support and challenge.
With that in mind I am constantly searching for the balance between pushing an athlete and providing them with support.

Coaching is guided by six guiding principles:

  1. There is no single right answer.
  2. Experiment from success and failure.
  3. Patience is mandatory.
  4. Your body is the best teacher.
  5. Relaxation is the key to great form.
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