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COVID-19 Quarantine Maintenance - 8-Week Running and Strength Plan

Author

Taylor Thomas

All plans by this Coach
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Length

8 Weeks

Plan Specs

running beginner intermediate advanced power based hr based pace based tss based strength

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Plan Description

Despite race cancelations and postponments, there's still lots of things that athletes can do to maintain focus and fitness. Think of this time period as an opportunity to develop more fitness and work on any limiters that may be present. These running and strength workouts are designed to work on areas where most athletes can stand to see improvements. Aerobic efficiency and VO2 Max. The blend of workouts are designed to move athletes through a progression of indoor and/or outdoor focused sessions that will enable greater levels of foundational fitness that can be built upon when race schedules are firm later in the year. This can easily be repeated multiple times by simply increasing the percentages of FTP or Threshold Heart Rate that the intervals are performed at. Feel free to move the workouts around within a given week to fit any schedule, but try to complete all of the planned sessions within the prescribed week. We've also included several free resources within the plan to help athlete navigate this dynamic time period.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:08 hrs 0:40 hrs
0:59 hrs 1:05 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
1:08 hrs 0:40 hrs
0:59 hrs 1:05 hrs

Training Load By Week


Taylor Thomas

Thomas Endurance Coaching

Thomas Endurance Coaching offers one-on-one online coaching that includes athlete assessment, goal setting, individualized training blocks, and full workout analysis. By blending both the science and art of coaching, athletes receive not only the latest in data analysis but a genuine relationship with their coach. You can also choose from pre-built and custom training plans if you're looking for a more self-guided approach to your training.

Sample Day 1

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds
Squat - 3 x 10
Flutter Kicks - 3 x 10 each side
Lunge - 3 x 10 each side
Mountain Climbers - 3 x 25 seconds
Bicycle Crunch - 3 x 10 each side

Sample Day 3

1:00:00
50TSS
Tempo Run

Sample Day 5

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds
Squat - 3 x 10
Flutter Kicks - 3 x 10 each side
Lunge - 3 x 10 each side
Mountain Climbers - 3 x 25 seconds
Bicycle Crunch - 3 x 10 each side

Sample Day 8

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds Jump Squat - 3 x 10 Extended Crunch - 3 x 10 Step Up - 3 x 10 each side Mountain Climbers - 3 x 25 seconds Pushup - 3 x 10

Sample Day 10

1:00:00
60TSS
4x5 Minutes @ Sub-Threshold

Sample Day 12

0:30:00
21.1TSS
Strength - HIIT

Plank - 3 x 35 seconds Single Leg Squat - 3 x 10 each side Extended Crunch - 3 x 10 Side Lunge - 3 x 10 each side Burpee - 3 x 10 Pushup - 3 x 10

Sample Day 15

0:30:00
21.1TSS
Strength - HIIT

Wall Sit - 3 x 35 seconds Jump Squat - 3 x 10 Flutter Kicks - 3 x 10 each side Side Lunge - 3 x 10 each side Mountain Climbers - 3 x 25 seconds Flutter Kicks - 3 x 10 each side

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