Intermediate. Progressive Foundation Building. Stage 2. Pace Based.
James Kuegler CoachingAll plans by this Coach
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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.
Training Plan Sample Week
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|