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Intermediate. Progressive Foundation Building. Stage 2. Pace Based.

Author

James Kuegler Coaching

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running intermediate time goal pace based base period

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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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Plan Description

This progressive 12-week training plan is designed to further enhance athletic performance, by steadily increasing training load. This plan can be used as a continuation of any of our intermediate 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:58 hrs 3:30 hrs
1:45 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:58 hrs 3:30 hrs
1:45 hrs 1:00 hrs
—— ——

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.

Sample Day 1

1:00:00
16TSS
0 Yoga

0 Yoga

Yoga class, Self Directed using YouTube or similar, Pilates, Stretching, Foam Rolling, or Ten Minute Mobility session.

Sample Day 1

0:30:00
28.22TSS
1 Absorption. 0:30. Pace

1 Absorption. 0:30. Pace

Sample Day 2

1:00:00
76.32TSS
2 Aerobic. 1:00. Pace `

2 Aerobic. 1:00. Pace

Sample Day 3

0:45:00
56.83TSS
2 Aerobic. 0:45. Pace

2 Aerobic. 0:45. Pace

Sample Day 3

1:00:00
49TSS
0 Cross Training

0 Cross Training
Pilates, Gym, CrossFit, Swim, Bike, Kayak, Yoga.

Sample Day 4

1:00:00
76.32TSS
2 Aerobic. 1:00. Pace `

2 Aerobic. 1:00. Pace

Sample Day 6

0:45:00
42.76TSS
1 Absorption. 0:45. Pace

1 Absorption. 0:45. Pace

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